April 15 - Monday: Clean - Squat - Press 5/5 Rest and repeat x 4Clean - Lunge - Split Jerk 5/5Rest and repeat x 5 April 16 - Tuesday: TGU 1/1 w/ 5 Rack squats at the top Rest and repeat x 3Kickstand DL 10/10 - Push press 5/5Rest and repeat x 5 April 17 - Wednesday Windmill 5/5Rest and ... READ the POST
Week 15-2024: Workouts
April 8 - Monday: Arm Bar 3/3 - TGU 1/1Rest and repeat x 3Walking Lunges 10/10 - Plank : 30 secRest and repeat x 42H Swing 10Rest and repeat x 5 April 9 - Tuesday: OH Carry :15 R/L - Squat 10Rest and repeat x 3Kickstand DL 10/10 - Row 5/5Rest and repeat x 3Snatch 5/5 - 1H Swing 5/5 Rest and ... READ the POST
Week 14 – 2024: Workouts
April 1 - Monday: Arm Bar 3/3 - Crooked Arm Bar 3/3Rest and repeat x 3Clean and Jerk Ladder 2,4,6Rest and repeat x 5Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 3 April 2 - Tuesday: Push up 10 - Row 5/5Rest and repeat x 3Reverse Lunge 10/10 - Snatch 10/10Rest and repeat x ... READ the POST
Week 13-2024: Workouts
March 25 - Monday: Bent Press 3/3 Rest and repeat x 4Lunge 10/10 - Row 10/10Rest and repeat x 3Swing / Snatch 5/5Rest and repeat x 4 March 26 - Tuesday: Squat 10 - OAPU 5/5 Rest and repeat x 5Clean1, Push Press 3, Jerk 5 R/LRest and repeat x 5 March 27 - Wednesday Sumo DL 10 - 2H High ... READ the POST
Week 12-2024: Workouts
March 18 - Monday: TGU 1/1 with 5 snatch at topRest and repeat x 4Dbl Clean 5 - Dbl FSQ 5 Rest and repeat x 51H Swing 10/10Rest and repeat x 3 March 19 - Tuesday: Windmill 5/5Rest and repeat x 3OAPU 3/3 - Pistol 3/3Rest and repeat x 5Pull up ? or flexed hang for time Rest and repeat x ... READ the POST
Week 11-2024: Workouts
March 11 - Monday: Toe Touch Walk Outs to Plank x 10Clean and Jerk Ladder 2,4,6 R/LRest and repeat x 5Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 March 12 - Tuesday: TGU ladder 1,2,3Rest as neededWalking Lunges 10/10 - Row 10/10Rest and repeat x 3Squat 10 - Press 5/5Rest ... READ the POST
Week 10-2024: Workouts
Mar 4 - Monday: Forward Walking Swing :20 secRest and repeat x 4Clean and Press 5/5 - Squat 5/5Rest and repeat x 3Snatch 5/5rest and repeat x 5 Mar 5 - Tuesday: OAPU 5/5 - Narrow Goblet Squat 10Rest and repeat x 5Row 5/5 - Curtsy Lunge 10/10Rest and repeat x 5 Mar 6 - Wednesday 1H ... READ the POST
Week 9-2024: Workouts
Feb 26 - Monday: My apologies for the last two weeks not being updated.. I had to rush out of town for my brothers funeral. I am now back and playing catch up. Those workouts will be added but wanted to get this week up first. Thanks for understanding.TGU 1/1 r-rest and repeat x 3Press Ladder ... READ the POST
– Week 8-2024: Workouts
Feb 19 - Monday: SLDL 10/10 - OA Plank :15 R/LRest and repeat x 4Walking Lunges : 15 R/L - OH Carry :15 R/LRest and repeat x 5 Feb 20 - Tuesday: Push 10 - Floor press 10/10Rest and repeat x 4B. Stacking Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Row 15 sec R/L - RestLunge 15 sec R/L - Row ... READ the POST
Week 7-2024: Workouts
Feb 12 - Monday: TGU 1/1 - x 3Dead Clean 5 - Clean 5 - Squat 5 - Press 5 (R xfer L)Rest and repeat x 42h Swing 10 Rest and repeat x 5 Feb 13 - Tuesday: OH Carry :15 sec R/L - One Arm Plank :15 sec R/LRest and repeat x 4 Feb 14 - Wednesday HAPPY VALENTINE's DAY!!. A1. SLDL 5/5 - ... READ the POST
Week 6-2024: Workouts
Feb 5 - Monday: Toe Touch Walk Outs to Plank x 10Clean and Jerk Ladder 2,4,6 R/LRest and repeat x 5Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 Feb 6 - Tuesday: A. Ladder: Pushup/ Squat 2,4,6,8,10Rest as neededB. Stacking Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Press 15 ... READ the POST
Week 5-2024: Workouts
Jan 29 - Monday: Swing Ladder 1-10-1Sumo DL heavy 5 - Row 5/5 x 4Hollow Hang :30 sec - Plank :30 sec x 3 Jan 30 - Tuesday: OAPU 3/3 - Pistol 3/3 x 5Pull up x ? or flexed hang for time. x 4Swing 10/10 - Snatch 5/5 x 5 Jan 31 - Wednesday Dead Clean 5/5 - Push Press 5/5 x 5Swing - Clean ... READ the POST
Week 4-2024: Workouts
Jan 22 - Monday: 1/2 TGU 3/3 - 1/2 Kneeling Press 5/5 x 4Squat 5 - Calf Raise 20 - Jump Squat 10 x41H Sumo DL 10/10 - Swing 10/10 x 3 Jan 23 - Tuesday: OAPU 3/3 - Pull up 3 (or flex hang) x 4Low Pull 5/5 - High Pull 5/5 - Snatch 5/5 x 5Squat 10 - Mt Climber 50 x 3 Jan 24 - ... READ the POST
Week 3-2024: Workouts
Jan 15 - Monday: TGU 1/1 x 3Squat 10 - Press 5/5 x 42H Swing 10 - Plank :30 sec x 4 Jan 16 - Tuesday: Windmill 5/5 x 3Walking Lunge 15/15 - Row 5/5 x 4SLDL 5/5 - 1H Swing 10/10 x 3 Jan 17 - Wednesday Sumo DL 10 - 2H High Pull 10 x 4Clean and Press ladder 1,2,3 x 3Snatch 15/15 x ... READ the POST
Week 2-2024: Workouts
Jan 08 - Monday: Windmill 3/3 Rest and repeat x 3Clean and Jerk Ladder 2,4,6 R/LRest and repeat x 4Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 Jan 9 - Tuesday: Clean and Press ladder 1,2,3,4,5Repeat x 3Kickstand DL 5/5 heavy - Swing 5/5 heavyRest and repeat x 5 Jan 10 - ... READ the POST
Week 1-2024: Workouts
Jan 01 - Monday: Arm Bar 3/3 - Windmill 5/5Rest and repeat x 3Clean and Jerk Ladder 2,4,6 R/LRest and repeat x 3Squat 5, Swing 10 - Squat hold :15 secrest and repeat x 4 Jan 2 - Tuesday: Kickstand DL 5/5 - OAPU 5/5Rest and repeat x 5Stacking Row 5/5 - rest :15 secRow 5/5 - Squat 10 - rest ... READ the POST
2023 – Wk 52: Workouts
Dec 25 - Monday: Dead Clean 5 - Press 5 R/LRest and repeat x 4Reverse Lunge 10/10 - Row 5/5Rest and repeat 3Swing Ladder 1-10Rest as needed Dec 26 - Tuesday: A. Ladder: Pushup/ Squat 2,4,6,8,10Rest as neededB. Stacking Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Press 15 sec R/L - RestLunge ... READ the POST
2023 – Wk 51: Workouts
Dec 18 - Monday: Toe Touch Walk Outs to Plank x 10Dead Clean - Push Press - Slow Neg to Squat to Long Press 5/5Rest and repeat x 5Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 Dec 19 - Tuesday: TGU Ladder 1,2,3 Rest as needed Airbone Lunge 5/5 - Row 5/5 Rest and repeat ... READ the POST
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