Amrap 20 10 clean & jerk 135/96 10 burpees over the bar 10 cal rowing. Rx+ 185/95. Look, only a few should + this. Not many more should rx. Please. Please don’t hesitate to scale. The intended stimulus is for you do do slow singles on the clean & jerk. If you can touch and […]

EMOM 30 1: 5 strict pull ups (at least) + 10 hanging knee raise 2: 5 deadlift. As heavy as you can safely perform the reps and not be crippled. 3: reps of the strength exercise of your choice. I’ll probably choose a press. Example: bench, pushups, dB press, trx press. Or not. IDGAF. Post […]

Amrap 25 10 alternating kb ground to overhead 53/35 20 push ups 30 alternating reverse lunges 53/35 40 double unders / 100 jump rope Ground to overhead can be clean & jerk or snatch. For lunges, hold the kb however you choose.

Buy in (only do once) edit: ** please read the explanation at the end. 20 pull-ups 3 rounds 20 calories rowing 30 kb swings 53/35 40 sit-ups Rest 2 min Cash out 100 walking lunges. Ok so here’s how it looks. Do 20 pull ups and immediately do round 1. Rest 2 min, round 2, […]

EMOM 24 1: 8 box overs 24/20 2: 12 goblet squats 53/35 3: 20 seconds max reps shoulder to overhead 65/55 Score total shoulder to overhead. Rx+ 95/65 30 minutes There’s a lot of space to cheat. Squats go below parallel, and get locked out at the top. Hips and knees. S2oh is locked out […]

AMRAP 2020 calorie row20 Deadlift 135/9520 burpees Rx+ 185/135

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…