Amrap 15 10 per side kb hang snatch 35/little red 10 per side front rack split squat 35/little red 10 burpees Split squat: step back like a lunge. Knee goes does. Stand up but don’t bring feet together. kb in front rack. Fist under chin, elbow tucked.

For time 4 rounds of 20 ground to over head 65/45 25 squats (air squats) 30 sit-ups

Wod 595 Shift training “Air Consumption Drill” Air consumption drill. For training credit. Parameters: Read carefully. To receive your 3 hours training credit you must provide several pieces of data. Full PPE including SCBA with the exception of boots must be worn. Record your air pressure when you begin. Record your rounds and reps (it […]

EMOM 24m 1: 30 du / 70 jr 2: 5 pull-ups 10 pushups 3: 20 alternating reverse lunges 35#kb Rx + 30 min.

Amrap 15 20 clean & jerk 75/55 20 kb hang snatch 10/side 35 20 bb hang snatch 20 box jump overs. 24/20 Box overs: both feel must touch the top. Step if you must.

For time 100 sit-ups 25 pull-ups 100 squats (no weight) 25 shoulder to overhead 95/65 100 alternating reverse lunges (no weight) 25 calories rowing

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…