For time:1000m row80 (40 per side) kb hang snatch 35/little red60 alternating reverse lunges40 (20 per side) kb shoulder to overhead 53/3520 pull ups *hang snatch: divide evenly between arms however you choose. *Shoulder to overhead: Same. Divide evenly. If the kb is coming from the top of the shoulder it’s a no-rep. It must […]

AMRAP 1220 calorie row15 abmat situps10 shoulder to overhead 95/655 burpees

For Time:60 Deadlift 135/9550 Pushups40 (20/s) kb hang snatch 35/little red30 alternating reverse lunge 35/little red20 barbell hang snatch 95/6510 pull up **Barbell stuff: yes you have to change weight. ***lunges: hold the kb however you want that’s to supported on your leg when you lunge.

AMRAP 15mBuy in: (do only once)100 air squats100 abmat situpsThen AMRAP rounds of:-1 box overs with kb. 20″ 53/35-1 Clean & Jerk 135/95–Increase by 1 rep each round. To be clear: Begin by doing 100 squats and 100 situps. With the remaining time: do 1 box over, 1 cj. 2 box over, 2 cj. 3,4,……… […]

for time:22 KB swing 53/3522 burpees22 alternating front rack reverse lunges + 45lb barbell16 kb swings16 burpees16 Alternating lunges10 kb swings10 burpees10 alternating lunges Rx lunges are done with the empty barbell in the front rack hold.

AMRAP 12Hang clean & jerk 65/45**Every time you break complete**–5 Pull ups–10 Push ups Only score clean & jerk. What constitutes a break? Sitting the bar down. Pinching it in your hips. Handing it to someone else… If you’re not actively holding the bar, it’s a break. Pauses at the hips are NOT a break. […]

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…