For time 10 rounds of 10 kb swings 53/35 10 pushups 10 alternating reverse lunges 53/35 10 sit-ups Lunges: hold kb however you choose above waist level. I have no clue how long this will take. 16-20 min maybe?

Amrap 20 21 squats 15 hang clean & jerk 95/65 9 burpees Squats: crease of the hip below the top of the knee. Hips and knees lock out. Besides pushups, I see more crap squats than anything. Hang clean & jerk : bar stays above the knees.

For time: 100 hang kb snatch (50/50 per side) divide how you choose. 35/little red or DB if not available. 50 sit ups 100 kb shoulder to overhead 35/ little red. 50/50 50 sit-ups Score time. Remember, the proper kb front rack is fist under chin, elbow tucked, kb in the bend of your arm. […]

For time 3 rounds of 20 cal rowing 20 ground to over head 65/55 20 burpees Rest 2 minutes Post total time minus last rest.

For time 100 kb swings 53/35 50 sit-ups 200 step ups 20” box 50 sit-ups 100 push-ups

Amrap 20 10 clean & jerk 135/96 10 burpees over the bar 10 cal rowing. Rx+ 185/95. Look, only a few should + this. Not many more should rx. Please. Please don’t hesitate to scale. The intended stimulus is for you do do slow singles on the clean & jerk. If you can touch and […]

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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…