For time:150 alternating box step ups + 45lb weight vest. 20″ box**Every Minute on the minute: 5 push ups. Time cap: 30m -Push ups: chest touches(weight plates) touch the ground. The step ups alone should be 10 minutes if done unbroken. I have no idea how long this will actually take.

AMRAP 20m1 Burpee1 clean & jerk 135/95Increase reps by 1 rep each round. 1 each, 2 each, 3……… death. If 5 touch and go reps isn’t WELL within your toolbox, scale weight. This is a workout that I believe should be scaled by most. IF you choose wrong and the weight gets too heavy to […]

8 rounds for time 11 wallball shots 20/14 10’/9’ 12 box jumps 24/20 Cash out (only after the last round) 1979m rowing 8 full years service beginning 11(November) of 2012. Kinda old. Born 1979

For time: 1000m row 90 squats -no weight 80 sit-ups 70 pushups 60 Russian kb swings 53/35 50 sit-ups

Amrap 15 50 deadlift 65/45 50 hang clean 50 shoulder to overhead *edited to lower weight.

Buy in: 50 sit-ups (do only once) Count down from 10 reps: Burpees Kb hang snatch per side 35/little red Cash out: 50 sit-ups Rep scheme is 10,9,8…….2,1. Snatch is per side. If you’re on the rounds of 10, you do 10 per side. Buy in and cash out are only done once.

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…