Amrap 15 10 burpees 10 wallball. 20/14 Don’t come out too hot. This will suck. I hate myself for thinking it. Wallball: full squat with the ball to a thruster and throw to the 10’ or 9’ target.

For time: 10 rounds for time 10 kb alternating ground to overhead 53 10 push ups *please consider scaling if you’re not extremely confident with this weight.

EMOM 20 1: 12 calories rowing2: 0-20sec max rep clean & jerk 95/65 score total reps of clean & jerk. hands don’t touch the bar until 0. reps only count if finished before the 20 second mark.

Amrap 15 Buy in: 50 cal row (do once) 20 kb swings 53/35 20 abmat sit-ups 10 pull-ups

For time: Count down from 10 Hang clean Shoulder to overhead Bar facing burpee ( must be perpendicular to the bar on the ground ) Weight rx 95/65 rx+ 115/85 Rep scheme is 10 of each, 9, 8, …….2,1. Of each. Bar facing burpee: facing the barbell, chest and thighs must touch the floor. Jump […]

Amrap 2 minutes Alternating reverse lunges – body weight Amrap 2 Push ups Amrap 2 Hang snatch 65/45 Amrap 2 Plate ground to overhead 45/25 Rest 2 minutes Repeat the whole thing. Score total reps. No rest between amraps (except the 2m before starting over). Total time: 18 minutes including rest in the middle. Lunges: […]

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…