AMRAP 20 10 kb swings 53/35 10 burpees 10 goblet squats (front rack kb 53/35) 10 push ups 10 pull ups.

For time 5 rounds for time 20 deadlift 95/65 10 hang cleans 5 shoulder to over head Rx+ 135/95. Choose your weight based on shoulder to over head. If you can’t do it unbroken, go lighter. Be safe. Work hard.

Still have walking funny AMRAP 15 12 cal rowing 20 abmat sit-up 12 hang snatch 75/55 Push the snatch. *cough. Rest in the sit-ups. Steady on the row.

Yes. I’m trying to be an asshole. I laughed when I thought of it. In fairness, I’m doing it too. For time: 200 air squats 50 front squats 95/65 25 pull ups 50 alternating reverse lunges. No weight. Squats: weighted and not. Go below parallel and lock out at the top. I think this is […]

The Boomer Doomer aka covid19 Amrap 25 20 burpees 19 clean & jerk 95/65 20 sit-ups abmat 20 clean & jerk If you can survive this, you’re good. Fear not the Kung Flu super aids.

AMRAP 20m30 alternating KB clean and jerk. 53/3515 goblet squats 53/35 KB clean and jerk: KB comes from the ground on each rep. Must be “cleaned” to the front rack position. This is NOT on the shoulder. Fist under your chin, elbow down with the KB resting in your elbow. Now lock out over head. […]

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…