For Time: -Count up to 10 1 right arm KB push press 53/351 left arm KB push press20 Double unders or 50 Jump rope2 right KB push press2 left KB push press20 DU/50 JRContinue the patterned until 10 reps per side of KB push press.

EMOM 20 minutes EMOM 10: Front Squats X 5 reps. EMOM 10: 3-5 Strict pull ups, + 15 squats Choose a challenging but safe weight for the squats. There’s no break between the EMOMs. In the second EMOM both movements are done each minute. Originally posted December ’18

For time: 1000m Row50 Deadlift 95/6550 push ups25 power cleans 95/65 Rx+ : 135/95 orgininally Posted December ’18

For Time: 10 Rounds of: 20 Air Squats 2 Clean and Jerk 135/95 Originally posted December of 2018

EMOM 30 Minute 1: 10 wall ball 20/14Minute 2: 15 KB swings 53/35Minute 3: 30 Double unders or 70 Jump ropes Originally posted Nov/Dec 2018

AMRAP 15 minutes 250M row10 burpees10 alternating reverse lunges with kb 53/3510 KB hang clean and jerk (per arm) 53/35 This is a wod we have already done. Originally posted circa 11/2018

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…