2019 – Week 23 June 3 - Monday: 1. Side Step Squats 10/10 - OA plank x 10sec R/LRest and repeat x 32. Pull up x ? Or Row x 5/5Rest and repeat x 33. Sumo deadlift x 10 Rest and repeat x 34. Swing x 10 - Rest and repeat x 5 June 4 - Tuesday: 1.Thruster 10R/L - Rest and repeat x 32. 1H ... READ the POST
Week 22 – 2019 Weekly Workouts
2019 – Week 22 May 27 - Monday: Have a safe Memorial Day! ArmBar 3/3 - Rest and repeat x 3 Clean to Reverse Lunge 10/10 - Rest and repeat x 3Pull up or Flexed Arm Hang - Rest and repeat x 3Swing, Clean, Squat, Press 10/10 - Rest and repeat x 3 May 28 - Tuesday: Double Clean and Squat x ... READ the POST
Week 21 – 2019 Weekly Workouts
2019 – Week 21 May 20 - Monday: SORRY for the delay this week - had internet issues1. Sumo Deadlift x 10Rest and repeat x 32. Row x 10/10 - Pushup x 10Rest and repeat x 33. 1H Swing x 15/15 - Rest and repeat x 5 May 21 - Tuesday: TGU 3/3 - Rest and repeat x 32. Squat x 10 - Squat jump x ... READ the POST
Week 20 – 2019 Weekly Workouts
2019 – Week 20 May 13 - Monday: 1. Forward Crawl x15 sec / Backward Crawl x 15 secRest and repeat x 32. 1/2 Kneeling Press x 5/rLRest and repeat x 33. Pull up or Flexed Arm Hang Rest and repeat x 34. Swing x 20 - Rest and repeat x 5 May 14 - Tuesday: 1.Push Press x 10R/L - Rest and ... READ the POST
6 Week – Strength Program
Bodyweight/Kettlebell: Strength Training Monday: 1. Floor Press 5R/L x 32. Circuit:OAOL Plank x :10 secPistol 5R/L Pullup x ? (stop short of failure)/ if not pullup, then flexed hang for timeRest and repeat x 33. Circuit: Swing x 10R/LTGU 1R/LRest and repeat x 5 Wednesday:1. 1/2 TGU 1R/L x 32. ... READ the POST
6 Week – OAPU Program
Goal: Reach or Advance toward a One Arm Pushup or One Arm/One Leg Pushup How the OA/OAOL Push-up Program Works Test your max to set a baseline before training for this goal. Test the lowest elevation possible with solid technique.If your max is a OA on the ground and you want to work to a ... READ the POST
Week 19 – 2019 Weekly Workouts
Monday - May 6:1. Walking Lunges x 10/10 - Push up x 10Rest and repeat x 32. Plank with Alternating Hip taps x 10/10Rest and repeat x 33. 15 Min - At the top of each Minute Snatch 10 Reps Alternate sides every minute (If you do not know how to snatch then feel free to 1H Swing) Tuesday - May 7:1. ... READ the POST
Week 18 – 2019 Weekly Workouts
Monday - April 29:1. Side Step Squats x 10 - Swing x 20Rest and repeat x 52. Heavy TGU x 1R/1L - Rest and repeat x 33. Push Press x 10R/L - Rest and repeat x 3 Tuesday - April 30:1. Pull up x ? / Flexed Hang for time Rest and repeat x 32. Deadlift x 5 (can be KB or Barbell)Rest and repeat x 53. ... READ the POST
Week 17 – 2019 Weekly Workouts
April 22 - Monday:1. Pull ups x ? or Flexed Arm hangs for timeRest and repeat x 32. Clean - Squat - Press x 5R/LRest and repeat x 43. 1H Swing x 5R/L, 10R/L, 15R/L4. Hollow Rocks x20 x 3 April 23 - Tuesday:1. Walking lunges x 15R/L - Plank x :15 secRest and repeat x 32. TGU w/ 10 Snatch at the ... READ the POST
Week 16 – 2019 Weekly Workouts
April 15 - Monday:1. Barbell or KB Sumo Deadlift x 5 - Rest and repeat x 32. Press Ladder 1,2,3 - Rest and repeat x 33. 2H swing x 10 - Squat x 5 - Rest and repeat x 4 April 16 - Tuesday:1. TGU 3/3 2. Pullup x ? or Row x 5/5 - Rest and repeat x 43. Walking Lunges x 10/10 - Pushups x 10Rest and ... READ the POST
Week 15 – 2019 Weekly Workouts
April 8 - Monday:1. One Arm Push Ups x 1,2,3 (select an elevation appropriate for your strength)Rest and repeat x 22. Sumo Deadlift (Kettlebell or Barbell) x 5Rest and repeat x 53. Swing Ladder 1- 10- 1 April 9 - Tuesday:1. Toe Touch Walk Outs to Plank Hold :10 sect - Walk InRest and repeat x 62. ... READ the POST
Week 14 – 2019 Weekly Workouts
April 1 - Monday:1. TGU 1R w/ 10 Snatch at the top, Rev GU - Repeat on LRest and repeat x 32. Walking Lunge x :15 Rec - Squat x :15 secRest and repeat x 43. Swing x 20Rest and repeat x 5 April 2 - Tuesday:1. Pull ups x ? or Flexed Arm Hang for timeRest and repeat x 42. Military Press x 1,2,3Rest ... READ the POST
Week 13 – 2019 Weekly Workouts
March 25 - Monday:1. Toe touch walkout to Plank and rev x 10Rest and repeat x 32. Walking lunges x 15R/L - Hollow Hold x :20 secRest and repeat x 43. 2H Start/Stop Swing x 10Rest and repeat x 5 March 26 - Tuesday:Bodyweight Circuit: - Pushup x 10Squat x 20Straight arm Plank w/ alternating ... READ the POST
Week 12 – 2019 Week of Workouts
March 18 - Monday:1. Pushup and squat Ladder10 Pushups /1 Squat, 9 Pushups / 2 squats, & so on to 1 Pushups / 10 SquatRest as needed2. Swing Ladder 1 - 10 - 1 (Single arm 1R/L, 2R/L, & so on to 10R/L then back down the ladder)Rest as needed March 19 - Tuesday:1. Walking lunges x :30 sec ... READ the POST
Week 11 – 2019 Weekly Workouts
March 11: Monday1. Toe touch walk outs to Plank x 10Rest and repeat x 22. Clean - Squat - Press x 10R/LRest and Repeat x 53. Flutter Kick x 40 - Russian Twist x 40Rest and repeat x 3 March 12: TuesdayBodyweight BlastPushup x 10Squat Jump x 20Pullup x ? Reverse Lunges x 10R/LRest and Repeat x ... READ the POST
Week 10 – 2019 Weekly Workouts
March 4 – Monday:1. Side Step Squat x 10R/L – 1H Swing x 10R/LRest and repeat x 32. Squat Hold: 20 sec – High Pull x 10R/LRest and repeat x 53. Plank :20 sec - Flutter kick :20 secRest and repeat x 3 March 5 – Tuesday:1. TGU 5R/LRest and repeat x 32. Pullup x ? or Row x 5R/L - Dbl Front Squat x ... READ the POST
Week 9 – 2019 Weekly Workouts
Feb 25 - Monday:1. Walking Lunges x 10R/L - Snatch x 10R/LRest and repeat x 32. Goblet Squat x 5 - Swing x 10Rest and repeat x 5 Feb 26 - Tuesday:1. Arm Bar x 3R/L - Floor Press x 10R/LRest and repeat x 32. Pullup x ? or Flexed Arm Hang Rest and repeat x 33. Sumo Deadlift x 5 - Military Press x ... READ the POST
Week 8 – 2019 Weekly Workouts
2019 – Week 8 Feb 18 - Monday: 1. Toe Touch Walk Outs to Pushups x 102. TGU 1/1 with 5 Press at 1/2 Kneeling - Rest and repeat x 33. Pull up or Flexed Arm Hang - Rest and repeat x 34. Swing x 20 - Rest and repeat x 5 Feb 19 - Tuesday: 1. Loaded Carries x :15 sec reach ... READ the POST
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