For time: 200 alternating box step up. 35lb kb held any way you choose. 20″ box. Over 6′ = 24″ box. *both feet must be firm on the box. Full lock out.

Emom 24 Min 1: 10 push ups, 5 pull-ups Min 2: 15 sit-ups. Min3: 10 cal row

Inservice Workout:  Warm up: Row 250m easy pace 20 squats to a bench (basically sit-down and get up) 20 easy angle TRX press Row 250m medium pace 20 easy angle TRX rows 30 jumping jacks 5 burpees over a box, 5 split squats per side, 5 shoulder to overhead Row 250m sprint pace For […]

AMRAP 20m 30 Russian kb swing 53/35 30 per side hang kb snatch 35/little red 60 alternating box step ups. 20″ Rx+ not really, but if you’re 6′ tall. Use 24″.

For time: 1000m row 100 sit ups 1000m row 100 pushups Edited: no, I’d Never suggest doing 1000 pushups.

AMRAP 12 10 deadlift 8 power cleans 6 hang cleans 4 shoulder to overhead. Rx weight 95/65 Rx+ 135/95

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…