Emom 24 1: 10 cal row 2: 20 alt reverse lunges 3: 60 jump rope or 30 DU Rx+ 15 cal row 20 alt rev lunges + 45# bar front rack.

For time: 10 burpees 20 Russian kb swing 53/35 9 burpees 19 rkbs 8 burpees 18 rkbs 7 17 6 16 5 15 ……. ….. 1 burpee 10 Russian kb swing

AMRAP 12m 1 deadlift 1 hang clean 1 shoulder to over head Then 2 dl, 2 hang clean, 2 s2oh 3…4… until time runs out. Round 5 would be 5 dl 5 hang clean 5 s2oh Rx weight 95/65. Rx+ 135/95

AMRAP 15 – rx= completed wearing a 45# vest Buy in: accumulate 2 minutes hanging from a pull-up bar Then: AMRAP 15 squats 10 push-ups (hands on 45# bumpers) 5 knees to elbows Buy in is only done once. It’s 2 minutes hanging total. If you drop after a minute, you must complete another minute. […]

For time: 5 rounds 30 kb swings 53/35 15 cal row 5 strict pull-ups

EMOM 20 1: 10 burpees With remaining time in the minute: AMRAP clean & jerk 95/65 2: rest Score total clean & jerks. Rx+ 15 burpees

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…