For Time:50 burpees50 push ups50 KB squats (right side front rack)50 KB squats (left side front rack)50 push ups50 burpees Rx weight 53/35 lb kb I would guess the timeframe to be 15-20 minutes. KB front rack: This is with the KB in one hand, fist tucked under the chin, elbow tight to the your […]

EMOM 30Minute 1: 30 Double Unders or 90 jump ropeMinute 2: 10/8 calories rowingMinute 3: 45 Seconds Plank on elbows Rx+ Minute 3 = 20 seconds max reps clean and jerk 95/65For information what “EMOM” means see ACRONYMS The Rx version is fairly light due to tomorrow being the annual “Murph” challenge. For myself and […]

Wod 495 – First wod on the 3rd version of Code-Wod. For time complete: 50 Reverse Lunge to KB press (25 per side)50 Alternating KB snatch 50 Russian KB swing Rx 35/little red KB Rx+ 53/35 Explanation of movements:Reverse Lunge to press: hold the KB in the “front rack” on the side you’ll step back […]

AMRAP 15 minutes 20 Wallball 20/1420 Abmat situps Originally posted December ’18

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

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…