Part 1: AMRAP 15m 30 Double unders / 70 jump rope 15 KB swings 53/35 Part 2: EMOM 10 5 back squats at a static weight. Choose a safe but challenging weight. It shouldn’t be easy, but you shouldn’t be dying either.  Divide sections as you choose: Personally, I’d do the AMRAP in the AM […]

Part 1: Beginning with 95 lbs male, 65lbs female: EMOM for as long as possible: 1 clean and jerk. + 10 lbs. Every minute, add 10lbs. Go as long as you can or until you feel unsafe. Score last successful weight.  Part 2: Complete 30 Turkish getups. Weight is dynamic. See video to follow for […]

AMRAP 15 minutes 50 situps 10 burpees 50 shoulder to overhead  (right arm, 35lb/little red kb) 10 burpees 50 left arm S2OH 10 burpees 50 hang clean and jerk 95/65  10 burpees Situps: Touch the floor behind you, and touch your toes.  IF YOUR SHOULDERS are still not past your hips, then you’re cheating.  Shoulders […]

EMOM 30 Minute 1: 20 squats Minute 2: 5 power cleans at a challenging weight Minute 3: 5 Strict pull ups Minute 4: 10 Knee raises Minute 5: 12/10 calorie row https://www.youtube.com/watch?v=GVt4uQ0sDJE Pick a tough but safe weight for cleans.     Post clean weight if you would like. 

For time: 100 Walking Lunges 53/35 kb100 Abmat situps50 alternating KB ground to Overhead50 Burpees Time Cap: 15 minutes Truth is, this going to suck. all weight is 53/35 kb stand lunges ALL THE WAY up Back knee must touch or be less than 1/2 inch from the ground. kb ground to overhead may be clean […]

AMRAP 1210 Deadlift8 Hang clean6 Shoulder to overhead4 Clean and Jerk All weights: 95/65 https://www.youtube.com/watch?v=op9kVnSso6Q Deadlift: Don’t hurt yourself. If your back hurts, stop.  Drop weight. This is light and we should all be able to handle it. https://www.youtube.com/watch?v=TjTEOme9fvw Hang Clean: the bar does not go below the knees. https://www.youtube.com/watch?v=VrHNJXoSyXw Push Jerk/ shoulder to overhead: However you can […]

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…