For time:Buy in: 1000m row 5 rounds for time:-12 deadlift 95/65-9 hang clean -6 shoulder to overheadCash out: 25 burpees **Only do the buy in and cash out ONE TIME. So you row, then 5 rounds, then 25 burpees. Score total time. ***Shoulder to overhead: Bar starts from the front rack position. It is complete […]

AMRAP 15m1 push up1 Deadlift – Bodyweight2(x) Abmat situps****Increase by 1 rep each round. Situps are DOUBLE whatever number. In case you’re slow: Round 1 is 1,1,2. Rd 2 is 2,2,4. rd 3 is 3,3,6. ……..rd 10 is 10,10,20

3 rounds for time:60 jump rope or (30 double under)30 calories rowing15 hang snatch 65/455 pull ups

AMRAP 126/s hang clean & jerk 53/3512 push ups24 alternating reverse lunges 53/35 clean & jerk is 6 per side. Lunges: hold the kb however you choose.

5 Rounds for time: 5 pull ups 10 hang clean & jerk 95/65 15 abmat sit-ups

AMRAP 12:12 kb swing 53/3512 deadlift 135/95 (straight bar)12 box overs 20″

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…