Amrap 20 5 thrusters 95/65 10 pull-ups 15 cal rowing 20 burpees 25 kb swings 53/35 Thrusters: it’s been a while, full front squat followed by an overhead press. Again, FULL front squat, below parallel. Then lock out over head.

For time 3 rounds 25 abmat sit-ups 20 wall ball 20/14 15 clean & jerk 95/65

EMOM 24 1: 12 alternating kb ground to overhead 53/35 2: 12 goblet squats 53/35 3: 20 sit-ups Just score complete/rx.

Amrap 18 50 kb swings 53/35 50 abmat sit-ups 50 push ups 50 box over 24/20

For total time: EMOM 18 1: 10 burpees 2: 10/7 cal rowing 3: 5 power cleans rx 135/95. Then 3 rounds 10 burpees 10/7 calls rowing 5 power cleans Score total time. Start the metcon portion at min 18. So min 17 is your last working minute of the emom. Start the 3 rounds for […]

For time: 100 walking lunges with kb 35/little red 100 kb hang snatch (50/50 per side) divide however. 35/little red 100 double unders. / 250 jump rope Hold kb however you choose for lunges.

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…