AMRAP 154 Pull ups6 per side kb ground to overhead 53/358 kb swings10 Push ups12 Squats

Count down from 10 Deadlift 95/65 Hang clean Shoulder to over head 10 reps of each, 9, 8……2,1

5 Rounds For time:10 burpees to 25lb plate10 alternating overhead reverse lunges 25/10 (plate locked overhead)10 box overs with plate (20″) 25/10 *Burpees: chest and quads touch the floor, stand up, hop to the top of the plate. Both feet must land on the plate, two foot jump (not stepping). That’s one. *Lunges: Holding the […]

EMOM 21mMinute 1: 10 Pushups + 5 Pull upsMinute 2: 10 calories rowingMinute 3: 20 seconds max reps hang clean & jerk 95/65 Score total clean & jerk. *When the third minute starts do as many reps as possible until the 20 second mark.

4 rounds For time: 30 alternating reverse lunges – no weight 20 deadlift 135/95 -straight bar 15 push ups

AMRAP 1215 burpees15 per side kb shoulder to overhead 35/little red *shoulder to overhead comes from the front rack position. Not the top of the shoulder.

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…