5 Rounds for time: 12 right side kb deadlift 35/little red 9 right side Russian one arm swing 6 shoulder to overhead 12 left deadlift 9 left swing 6 left shoulder to overhead Rx+ 53/35 Deadlift: this is not the suitcase dead we’ve done in the past. Kb should go to the ground between your […]

Amrap 10 10 front squats 65/45 10 shoulder to overhead 10 burpees

10 rounds For time 10 cal rowing 10 push ups

Amrap 15 10 hang clean 65/45 10 shoulder to overhead 20 sit-up 30 squats ( no weight)

For time: 4 Rounds for time 20 deadlift 65/55 20/17 cal row 10 hang snatch 10 burpee over the bar Rx+ 95/65 *use a weight that you can safely move overhead. Hang snatch: bar does not go below the knees and travels from above knees to locked over head in one movement. Burpee over bar: […]

Amrap 10 Kb swing. 35/ little red If you stop swinging 20 burpee penalty. This is if you stop at all. Site y only swings.

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…