AMRAP 1512 kb swings 53/3510 kb ground to overhead8 burpees Ground to overhead can be clean & jerk or snatch.

For time:75 hag clean & jerk 65/4520 calories rowing50 Squats (no weight20 calories rowing25 abmat situps

AMRAP 128 air squats6 push ups4 pull up2 Deadlift Bodyweight plus *Deadlift should be bodyweight for rx, preferable more. 25-50% more.

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

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…