AMRAP 15 20 cal row 15 sit-ups 10 push ups 5 power snatch 95/65 Rx+ 135/96 Power snatch: Bar goes from the ground to over head in one motion.

For time: 100 kb thrusters. 35/little red. Switch sides however often you chose. Time cap: 8 min. Remember: kb front rack is fist tucked under the chin. NOT kb on top of your shoulder. You can do it that way and that makes you a douch bag. Super douch in fact. Fist under chin. “Bell” […]

Rx 100 jump rope 25 back squats 45lbs 25 sit-ups 100 jump rope 25 burpees 25 push press 45 100 jump rope ————————— Rx + 75 double under 150 jump rope 75 back squats 45lbs 75 sit-ups 75 double under / 150 jump rope 75 burpees 75 push press 45 75 double under / 150 […]

For time 1000m row 30 ground to overhead 95/65 50 abmat sit-ups.

Emom 10 Back squat x 5. Static weight. Choose a safe but challenging weight. Superset 5 sets Strict over head press x 8 Bent over barbell row x 10 One set of: 50 sit-ups. Not abmat. Standard sit-ups. Score only that which you want. Just log completion for all I care.

AMRAP 15 minutes10 goblet squats 53/35 kb20 Russian KB swings 53/3530 Suitcase Deadlifts (15/side) 53/35 Suitcase deadlifts: KB is on the ground outside of your legs. Literally just pick it up like a suitcase. Be sure to STAND ALL THE WAY UP. Brace your core. 15 per side.

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…