Tuesday: 1. Clean x1R/L, FSQ x1 R/L, PP x1 R/L, FSQ x1 R/L, PP x1 R/L, Clean x1 R/L repeat x2 each side *Rest/Repeat x3 rounds 2. Light Swing 3 min - Rest/Repeat x3 3. Lunge x15 R/L - Rest/Repeat x4 Wednesday: 1. Circuit: Rev lunge :30R/L, 2H Swing :30 C&P:30 R/L, ... READ the POST
8/30: Week of Workouts
Tuesday: 1. DBL Long Press x10, DSW x20 Rest, Repeat x3 2. FSQ x10 / Rack Hold :30 Rest, Repeat x3 3. Snatch x20/20, Mt. Climbers x50 Rest, Repeat x5 Wednesday: 1. TGU x3 R/L - Repeat x3 2. Calf raise x20, jump x20, calf raise x20 Rest, Repeat x3 3. HP x10 R/L, BU ... READ the POST
8/23: Week of Workouts*
Tuesday: 1. Straight leg DL x10, Plank :30 *Rest/Repeat x3 2. Swing ladder 10 ea bell (4 diff weights) *Rest/Repeat x5 3. Row x10 R/L, Pushups x10 *Rest/Repeat x4 Wednesday: 1. Pull up x10, Push up x20, Flutter x:60 *Rest/Repeat x3 2. HP x10 R/L, Dynamic Lunge x10 ... READ the POST
8/16 Week of Workout
8/16 Tuesday: 1. TGU 1/1 x 3 2. Pull up ladder 1,2,3 (or flexed arm hangs) Rest as needed and repeat x 3 3. Squat x 10, Pushup x 10, Lunge x 10ea - Rest and repeat x 3 4. Swing 25 Rest and repeat x 4 8/17 Wednesday: 1. 1/2 Kneeling Press 5/5 Rest and Repeat x 3 2. Sumo Deadlift ... READ the POST
8/9: Week of Workouts*
Tuesday: 1. Floor Press x8 R/L, Push up x15 --Rest & Repeat x 3 2. Alt Row x10, Alt Press x10, Dbl Clean x10 --Rest & Repeat x3 3. Squat x15, Swing x30 --Rest & Repeat x3 Wednesday: 1. For Time (20 mins) Squat x10, Swing x20 -- Rest as needed 2. 1 Arm HP x10 R/L, RDL x10 ... READ the POST
8/2: Week of Workouts
Tuesday: BW Cardio Circuit - Fast and Furious Burpee x20, Mt. Climbers x50, Jumping Jacks x20 - Rest & Repeat x5 Wednesday 1. Two Hand Swing x20, One Hand Swing x10 R/L, Two Hand Swing x20 - Rest & Repeat x4 2. 15 sec Snatch / 15 sec rest - x10 min 3. Flutter Kicks x50 - x 2 ... READ the POST
7/26: Week of Workouts*
Tuesday: 1. Swing x20, pushup x20, Mt. Climbers x20 *Rest/Repeat x4 2. Flutter Kicks x50 - x2 sets 3. Walking Lunges x10 *Rest/Repeat x4 Wednesday: 1. Clean x8 R/L, Squat x3 Clean x5 R/L, Squat x2 Clean x3, Squat x1 - Rest/Repeat x3 2. Side Plank w/10 taps - x2 each side 3. Two Handed ... READ the POST
7/19: Week of Workouts
Tuesday: A. 20 min (complete as many as possible) Squat x10, Swing x20 - repeat *rest as needed B. 1 Arm HP x10 R/L, RDL x10 R/L *Rest & Repeat x2 C. Thruster x20, Plank :60 *Rest & Repeat x3 Wednesday: A. OH Lock Walk, Lunge x20 R/L, *Rest & Repeat x3 B. Snatch 1 min R/L - ... READ the POST
7/12: Week of Workouts
Tuesday: A. Snatch x10 R/L, Jump x100 *Rest & Repeat x10 B. HP Catch Squat x10 - Rest :30 Swing x10 R/L - Rest :30 *Repeat x4 C. Heavy Sumo x10, Row x8 R/L, Mt Climber x50 *Rest & Repeat x5 Wednesday: A. Swing x10 R/L - Repeat x3 B. HP x10 R/L , Snatch x10 ... READ the POST
7/6: Week of Workouts
Wednesday: A. Clean x5 R/L, Press x5 R/L, C&P x 5 R/L *Rest and Repeat x4 B. Swing x20, Thruster x10, Pushup x10 *Rest and Repeat x3 C. Jumping Jacks x20, HP x20 *Rest and Repeat x4 Thursday: A. Swing x20, Jump Rope x100 Russian Twist x40 - :60 rest, repeat x10 B. PP x10 R/L, Lunge ... READ the POST
7/5: Post Holiday Swing Session
Post Holiday Swing Session to work off that extra holiday food! Swing session will be a total of 600 swings: 2 handed x40 1 handed x 20 R/L Hand to Hand x 20 *REST and REPEAT x3 Hand to Hand x10 2 Handed x20 Hand to Hand x10 1 handed x15 R/L 2 handed x20 Hand to hand x10 *REST and ... READ the POST
6/28: Week of Workouts*
Tuesday: A. High Knee (across room & back), pushup x15 *rest/repeat x4 B. Swing x20, Jump squat x20 *rest/repeat x4 C. RDL x10 R/L, HP x10 R/L *rest/repeat x4 Wednesday: A. Tripress x15, Tri pushup x10 *rest/repeat x4 B. Snatch ladder 1-10 C. Donkey kick x10, Squat x10 *rest/repeat ... READ the POST
6/21: Week of Workouts
*Tuesday: A. Tricep Press x10, Goblet squat x 10 *rest and repeat x 3 B. Crossover lunge x 10/10, Pushup x10 *rest and repeat x 3 C. Swing x20, HP x10, Plank x :30 sec *rest and repeat x 5 Wednesday: A. Dbl MP x5, Dbl single leg deadlift x5 *rest and repeat x3 B. Dbl Swing x10, Dbl Clean ... READ the POST
6/14: Week of Workouts
6/14 - Tuesday: Circuit 1- Clean - Rev. Lunge - Press x 10R/L Rest & Repeat x 4 Circuit 2 - Swing x 5R, Clean x 5R, Squat x 5R - transfer and repeat L Long Rest & Repeat x 4 6/15 - Wednesday: Swing /Push up ladder 5 Sw/5 PU, 10 Sw/10 PU, 15 Sw/15 PU Rest as needed ... READ the POST
6 Week: STRONGER Pull-Up
Hi Coaching Members - As you all know I sometimes add a Bonus Program that is Private only for you. If you are a new Member, WELCOME! This 6 week Pull-Up program is available if you should choose to try it out, or you can carry on as you normally do with the Week of Workouts. If you select to try ... READ the POST
6/7: Week of Workouts
Tuesday: A. C&P x 5R/5L, Lunge x 5R/5L - rest and repeat x3 B. Heavy HP x10, start/stop swing x10, starjump x10 - rest and repeat x5 C. Floor Press 5/5 - repeat x2 Wednesday A. Pushup laddar x 1-5-1 B. Thruster x10, Burpee x10 - rest and repeat x2 C. Swing x20, Dynamic Lunge x20 - x4 ... READ the POST
5/31: Week of Workouts
5/31 Tuesday: A. Squat ladder 10-1 B. Swing ladder 1-10 C. Circuit: 1 CSP, 1 burpee, 5 Mt. Climbers 3 CSP, 3 burpee, 10 Mt. Climbers 5 CSP, 5 burpee, 15 Mt. Climbers D. Pushup x5, lunge 10 R/L - Repeat 15min 6/1Wednesday: A. Calf raise x20, squat jump x20, calf raise x20 Rest & ... READ the POST
5/24: Week of Workouts
5/24 Tuesday: 1. Windmill 3/3 x2 2. TGU to 1/2 Knee Press x 5/5 x 3 3. Swing - Clean - Squat x 10R/L Rest & Repeat x4 5/25 Wednesday: 1. OH carries :15 sec R/L x 4 2. Lunges x 10R/L, Pushups x 5 Rest & repeat x 3 3. Swing Ladder 1 - 10 - 1 5/26 Thursday: 1. TGU 2/2 ... READ the POST
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