First off, I’m impressed with the the amount of people doing the workouts lately. I’m extremely happy with how many people attempted the last WOD. Attempted or participated is fantastic. It wasn’t designed to be easily completed. 2 part wod.Part 1Death by: (1 rep minute 1, 2 reps minute 2, 3.., 4.. 5.. until you […]

EMOM 24 1: 8 clean & jerk 95/65 2: 15 kb swings 53/35 3: 10 burpees. Rx + = 8 rounds for time of above. Don’t hesitate to scale the clean & jerk weight or kb. It’s not worth getting hurt.

For time: 3 rounds 20 goblet squat 53/35 40 Abmat sit-ups 20 per side kb hang snatch 35/ little red

AMRAP 15 min 10 kb swings 53/35 10 pushups 10 cal row

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

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…