Inservice Workout:  Warm up: Row 250m easy pace 20 squats to a bench (basically sit-down and get up) 20 easy angle TRX press Row 250m medium pace 20 easy angle TRX rows 30 jumping jacks 5 burpees over a box, 5 split squats per side, 5 shoulder to overhead Row 250m sprint pace For […]

AMRAP 20m 30 Russian kb swing 53/35 30 per side hang kb snatch 35/little red 60 alternating box step ups. 20″ Rx+ not really, but if you’re 6′ tall. Use 24″.

For time: 1000m row 100 sit ups 1000m row 100 pushups Edited: no, I’d Never suggest doing 1000 pushups.

AMRAP 12 10 deadlift 8 power cleans 6 hang cleans 4 shoulder to overhead. Rx weight 95/65 Rx+ 135/95

For time: 100 alternating reverse lunges 75 kb swings 35/little red 50 kb hang snatch. 25/side 35/little red Go fast.

For time: 1 rep to 10 reps. Rx+ back to 1 1 deadlift 1 hang clean 1 strict over head press 1 back squat. 2 of each…. 3 of each…. 10. If rx+ , 9 back to 1. Rx weights 95/65. FYI, this is terrible. Especially rx+. Is 100 reps of everything.

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…