EMOM 18 and then some. 1: 30 double unders or 60 jump rope 2: 12 calories rowing 3: 12 push ups *when the clock hits 18 amrap jump rope/rowing/ pushups until the clock hits 24 min. (6 min). Score rounds + reps.

100 alternating reverse lunges 35lb kb. 100 kb hang snatch 50 per side. 35/little red 100 shoulder to overhead (50/side) 35/little red Hold kb however you choose for lunges. Snatches, pay attention the kb is OVER your head in the lockout. Not out in front. If you couldn’t hold the kb there for several minutes, […]

AMRAP 25 400m run 30 burpees 20 box jump overs 24/20 10 ground to overhead 95/65

For time: 200 Russian kb swings 53/35 150 squats 100 abmat sit-ups 50 calories rowing

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For time DT 5 rounds of 12 deadlift 9 hang power clean 6 shoulder to overhead Rx(for our purposes) 95/65, rx+ 135/95, rx++(true DT rx) 155/115 Don’t get hurt. Ideally weight should be something you complete inside of 10 min. I think my fastest true DT is 7 min flat. I’ll be happy under 10. […]

This is a view of my process or personal method for creating workout plans in three month blocks.  It’s not…

This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…

What is the best way to warm up?  So I am not creating warm ups any more.  This is for…