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.

Amrap 4 3 clean & jerk 135/95 10 box jump overs 24/20 Rest 2 minutes Amrap 4 3 clean & jerk 135/95 10 calories rowing Rest 2 minutes Amrap 4 3 clean & jerk 10 pull-ups Score total rounds + reps. Rx+ 155. Rx stupid 185.

For time 10 rounds of 10 kb swings 53/35 10 pushups 10 alternating reverse lunges 53/35 10 sit-ups Lunges: hold kb however you choose above waist level. I have no clue how long this will take. 16-20 min maybe?

Amrap 20 21 squats 15 hang clean & jerk 95/65 9 burpees Squats: crease of the hip below the top of the knee. Hips and knees lock out. Besides pushups, I see more crap squats than anything. Hang clean & jerk : bar stays above the knees.

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…