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. […]

For time 3 rounds 20 alternating reverse lunges 35/little red 15 hang kb snatch (per side) 35/little red 10 push ups 400 meter run -hold kb however you want for lunges.

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

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…