WOD 600. Wow AMRAP 20 minutes12 calorie row12 burpees30 double unders / 75 jump rope There’s no where to hide in this one. My suggestion is to pick your strength and push it. Then maybe 75% on the rest.

For time: 4 rounds of 15 shoulder to overhead 95/65 20 kb swings 53/25 10 pull-ups Rest 2 minutes Score total time. Don’t count the last rounds rest period. Each round should be considered a full blown sprint.

Amrap 20 20 deadlift 135/95 30 pushups 40 sit-ups Rx+ 185/135. Don’t even consider using either weight if you can’t deadlift that weight 20 times unbroken without rounding your back. Be safe. If it hurts, stop.

Amrap 15 10 per side kb hang snatch 35/little red 10 per side front rack split squat 35/little red 10 burpees Split squat: step back like a lunge. Knee goes does. Stand up but don’t bring feet together. kb in front rack. Fist under chin, elbow tucked.

For time 4 rounds of 20 ground to over head 65/45 25 squats (air squats) 30 sit-ups

Wod 595 Shift training “Air Consumption Drill” Air consumption drill. For training credit. Parameters: Read carefully. To receive your 3 hours training credit you must provide several pieces of data. Full PPE including SCBA with the exception of boots must be worn. Record your air pressure when you begin. Record your rounds and reps (it […]

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…