Jan 02- Monday: Let's kick off 2023 Strong!!!2H Swing 201H Swing 10/10H2H Swing 202H Swing 15Rest as needed and repeat x 4 Jan 03 - Tuesday: 1/2 TGU 1/1 - Rest and repeat x 3Dbl Clean 5 - Dbl Squat 5 - Rest and repeat x 42H Start/Stop Heavy Swings x 5 - Rest and repeat x 5 Jan 04 - ... READ the POST

Dec 26 - Monday: Pushup x 10 - Hollow Rocker x 20 - rest and repeat x 3Clean 5/5 - Jerk 5/5 - Push Press 5/5 - rest and repeat x 4Dbl Sumo Deadlift x 5 (Heavy) - rest and repeat x 5 Dec 27 - Tuesday: OH Carry :15 sec R/L- Farmers Carry :15 sec R/L - Rest and repeat x 3TGU 1/1 - Rest and ... READ the POST

Dec 19 - Monday: TGU 1/1 - rest and repeat x 4Clean and press 5/5 - Squat 5/5 - rest and repeat x 32H Swing 10 - Plank : 30 sec - rest and repeat x 5 Dec 20 - Tuesday: Ladder: Pushup/ Squat 2,4,6,8,10Rest as needed Stacking Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Press 15 sec R/L - ... READ the POST

Dec 12 - Monday: Windmill 5/5 Rest and repeat x 31H Swing ladder 1 -10 - 1Rest as needed until complete the full up and down ladderSquat 10 - Squat hold :10 - Calf Raises 20Rest and repeat x 3 Dec 13 - Tuesday: Kickstand 5/5 - OAPU 5/5Rest and repeat x 5Row 10/10 - Squat 10Rest and repeat x ... READ the POST

Dec 5 - Monday: TGU w/ :15 overhead carry R/LRest and repeat x 4Pushup x 10 - Row x 10/10 Rest and repeat x 3Squat x 5 - Squat jump x 10 - Squat hold x :15Rest and repeat x 4 Dec 6 - Tuesday: Walking Lunges 10/10 - Squat x 10Rest and repeat x 4Press Ladder 1,2,3,Rest and repeat x 3Swing ... READ the POST

Nov 28 - Monday: Toe Touch Walk Outs to Plank x 10Arm Bar 3/3 -x 2Reverse Lunge 10/10 - Push up 10 - Rest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 Nov 29 - Tuesday: OH Carries :30 R/L - Rest as neededCurtsy 10/10 - Press 5/5 - Rest and repeat x 4Squat 5 - ... READ the POST

Nov 14 - Monday: TGU 1/1, 2/2, 3/3 - Rest as needed Rack Carries : 15R/L - Farmers Carries :15 R/L - Rest and repeat x 3Dbl Clean 5 - Dbl Squat 5 - Rest and repeat x 32H Swing 10 - Rest and repeat x 3 Nov 15 - Tuesday: Windmill 5/5 - Rest and repeat x 3Walking Lunges 10/10 - Push up 10 - ... READ the POST

Nov 7 - Monday: Windmill 5/5 - Rest and repeat x 3Pullup x ? (or hang for time) - OA Plank :15 R/LRest and repeat x 3Thruster 10/10 - Rest and repeat x 5 Nov 8 - Tuesday: TGU 1/1 - Rest and repeat x 4Squat 5/5 - Pushup Press 5/5 - Rest and repeat x 52H Swing 10 - Hollow Rock 20 - Rest and ... READ the POST

Oct 31 - Monday: TGU 1/1 w/ 5 Press at top - Rest and repeat x 3Reverse Lunge 10/10 - Row 5/5 - Rest and repeat x 3 2H Swing 20 - Rest and repeat x 5 Nov 1 - Tuesday: OAPU 5/5 - Rest and repeat x 3Pistol 5/5 - Pull up ? or flexed hang - Rest and repeat x 3High Pull - Snatch 5/5 - Rest and ... READ the POST

Oct 24 - Monday: Toe Touch Walk Outs to Plank x 10Side Step Squat 10/10 - Row 10/10 - Rest and repeat x 3Clean and Press 5/5 - Squat hold :20 sec - Rest and repeat x 32H Swing 10 - Rest and repeat x 3 Oct 25 - Tuesday: SLDL 5/5 - OAPU 3/3 - Rest and repeat x 4Pull up x ? - Sumo DL 5 - Rest ... READ the POST

Oct 17 - Monday: 1/2 TGU Heavy 1/1 - Rest and repeat x 4Windmill 5/5 - Pistol 5/5 - Rest and repeat x 42H Swing 20 - Rest and repeat x 3 Oct 18 - Tuesday: Swing - Clean - Squat - Press 5/5Rest and repeat x 5Sumo DL 5 - Row 5/5Rest and repeat x 3 Oct 19 - Wednesday OH Carries :15 sec ... READ the POST

Oct 10 - Monday: Arm Bar 3/3 x 2Dbl Squat 5 - Dbl Swing 5rest and repeat x 5Plank :30 sec - Fultter :30 secRest and repeat x 3 Oct 11 - Tuesday: TGU 3/3 - Rest and repeat x 3Clean 5/5 - Push Press 5/5 - SLD 5/5 -Rest and repeat x 51H Swing 10/10 - Rest and repeat x 10 Oc 12 - ... READ the POST

Oct 3 - Monday: TGU 1/1 - Rest and repeat x 4Clean 5/5 - Press 5/5 - Squat 5/5 - Rest and repeat x 5Start / Stop Swing 10 - Rest and repeat x 10 Oct 4 - Tuesday: Pistol 5/5 - OAPU 5/5 - Rest and repeat x 4Row 10/10 - Lunge 10/10 - Rest and repeat x 4Snatch 10/10 - Rest and repeat x 5 Oct ... READ the POST

Sept 26 - 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 Sept 27 - Tuesday: Ladder Squats and Swing 1-10-1Arm Bar 3/3 - TGU 1/1 - Rest and repeat x 3Alternating High - Snatch 5/5Rest ... READ the POST

Sept 19 - Monday: Toe Touch Walk Outs to Plank x 10TGU 3/3 - Rest and repeat x 3Clean and Press Ladder 1,2,3 - Rest and repeat x 3Kickstand DL 5/5 - Swing 10/10 - Rest and repeat x 5 Sept 20 - Tuesday: Reverse Lunge 10/10 - Row 10/10 - Rest and repeat x 3Squat jump 10 - Calf Raises 20 - ... READ the POST

Sept 12 - Monday: Walking Lunges :20 sec R/ :20 sec LOH Carries :20 sec R/ :20 sec LRest and repeat x 4Squat x 10 - Row x 5/5Rest and repeat x 5 Sept 13 - Tuesday: SLDL x 5/5 - OAPU 5/5Rest and repeat x 5Pullup x ? - Push Press 5/5Rest and repeat x 32H Start/Stop Swing x 10Rest and repeat x ... READ the POST

Sept 5 - Monday: Walking lunges :30 sec - High knees :30 secRest and repeat x 4Clean 5/5 - Press 5/5 - Squat 5/5Rest and repeat x 32H Swing x 10rest and repeat x 5 Sept 6 - Tuesday: Kickstand DL 5/5 Heavy - 10 Pushups Rest and repeat x 4Squat 10 - Row 5/5Rest and repeat x 3Snatch 10/10Rest ... READ the POST

Aug 29- Monday: Heavy Farmers Carry :15 sec R/L - Overhead Carry :15 sec R/LRest and repeat x 4Dbl Clean and Jerk Ladder 5 - Dbl Squat 5Rest and repeat x 5Push Press 10R/L - Plank :15 secrest and repeat x 5 Aug 30 - Tuesday: Circuit: Pushup 10Lunge 10/10Row 5/5Squat Jump 102H Swing 20Rest ... READ the POST