For time:2000m rowcountdown from 10-Alternating lunges 95/65-hang snatch 95/65 Countdown means 10 of each, 9, 8, 7…….1. For lunges, if you’re worried about doing odd numbers, start with alternating legs. *Lung: Knee touches the ground. Finished with both feet side by side, HIPS EXTENDED. *Only row once *hold barbell however you choose for lunges. Front […]

AMRAP 151 clean & jerk 135/951 Pull up2 clean & jerk 2 Pull up3, 34,4………5,5……. *increase 1 rep for each exercise every round. ** I STRONGLY recommend scaling weight. If this is not a weight you can do 3-5 without dropping the bar, then scale it. Have fun, this won’t feel good.

For time: 60 (30 per side) kb hang snatch 35/little red50 push-ups40 (20 per side) kb hang clean & jerk 53/3530 Push-Ups20 Goblet squat 35/little red10 Push-Ups

AMRAP 15 15 trap bar deadlift Bodyweight3 Pull ups (strict)10 shoulder to overhead 95/653 Pull ups (strict)

For time:5 pull upsCountdown from 10-kb hang snatch (per side) 35/little red-burpeeAfter countdown:5 pull ups ** Pull ups are only 5 up front and 5 in the end. **Countdown: 10 snatch per side, 10 burpee, 9 snatch, 9 burpee, 8,8……..1 snatch, 1 burpee

AMRAP 20500m Row40 Alternating reverse lunges (no weight)30 Push ups20 hang clean & jerk 65/45

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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…