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

For time: 50, 40, 30, 20, 10 reps of Kb swing 53/35 Squats Pushups

Amrap 15 1 clean & jerk 95/65 10 sit-ups 2 clean & jerk 10 sit-ups …….. increase clean & jerk by 1 rep each round. Sit-ups are static. Rx+ 135/95 Edit: didn’t think about the fact most did clean & jerk in the last one because I snatched. Oh well. My bad.

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…