Amrap 8 10 walking lunges w/ kb 53/35 15 sit ups 20 double unders or 50 jump rope Rest 2 minutes Amrap 6 20 walking lunges (no weight) 20 sit ups 30 double unders or 75 jump rope Score total reps. Weighted lunges: kb held in the front rack. NOT on the shoulder. May use […]

EMOM 24 1: 10 burpees 2: 10/7 calories rowing 3: 20 seconds ground to overhead 65/45 Score total g2oh reps. Can be clean & jerk or snatch. RX+ 12 burpees. 12/9 calories

For time 2 Rounds for time 50 Russian kb swings 53/35 50 push ups 50 kb sumo deadlift high pull 53 /35 50 alternating reverse lunges (no weight) Sumo deadlift high pull: using the posterior chain, glutes, hamstrings… wide stance. Kb goes from the ground to handle at chin height. Primary muscles are posterior chain. […]

Amrap 15 10 power clean 95/64 10 cal row 10 shoulder to overhead 10 cal row 20 sit ups

For time: 100 burpee box over. 20” box. Both feet must touch the top of the box. Chest touches the floor, get over the box.

Amrap 10m 10 kb swings 53/35 6 alternating reverse lunges (53/35 kb front rack hold) Lunges: no holding on the shoulder. Must be held under the chin, top of the chest. Alternate legs. 6 total alternating. Take all 27-40m of the last wod and cram it into 10 minutes. That’s this. Sweat and tears. I […]

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…