For time: 100 kb swings 53/35 50 burpees

For time 21 deadlift 21 hang clean 15 deadlift 15 hang clean 9 deadlift 9 hang clean 100 sit-ups rx 95/65 rx+ 135/95

Emom 24 1: 50 du or 80 jump rope 2: 30 sit ups 3: 30 kb swings 53/35 4: 10 clean and jerk rx 95/65 rx+ 115/75 5: 20 push ups 6: rest

For time 75 plate ground to overhead (see explanation)45/25 50 burpees to the plate and over. 50 walking lunge plate overhead For plate ground to overhead: hold on the sides, one side of the plate (edge) touches the ground, finished when locked out overhead. Burpees: chest and thighs touch the ground, jump to the plate […]

EMOM 5row 12/9 caloriesEMOM 530 double unders or 70 JumpRopeEMOM 520 squatsAMRAP 5 row 12/9cal 30 du or 70 Jr 20 squats This is 20 minutes straight of work. Score the AMRAP at the end.

AMRAP 3 minBuy in: row 500mThen AMRAP KB swings 53/35 Rest 2 min AMRAP 3 minBuy in: row 500mThen AMRAP Hang clean 95/65 Rest 2 min AMRAP 3 minBuy in: row 500mThen AMRAP Shoulder to overhead 95/65 Score only KB swings, hang clean, and shoulder to overhead.The rest is EXACTLY 2 minutes. First two intervals […]

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…