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

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″.

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…