Sept 23 - Monday: Glute Bridge 20 - Floor Press 10/10 - x 3Plank :30 sec - Squat 10 - x 3Alternating Swing 10/10 - x 4 Sept 24 - Tuesday: Clean and press Ladder x 1,2,3,4,5 -x3SLDL 10/10 - Pull up x ? -x4Snatch 10/10 -x3 Sept 25 - Wednesday TGU 1/1 w/ 3 windmills at top -x3Reverse ... READ the POST

Sept 16 - Monday: TGU 3/3 - Rest and repeat x 3Dead Clean 5/5 - Dead Snatch 5/5 - Rest and repeat x 31 min Swing - 1 min Squat - 1 min rest - Repeat x 5 Sept 17 - Tuesday: Pushup ladder 2,4,6 - Rest and repeat x 2Sumo DL 10 - 2H High Pull 10 - Rest and repeat x 3Snatch 10/10 -x5 Sept 18 ... READ the POST

Sept 09 - Monday: Toe Touch x 3 - Walk out to Plank and back x 3 - Cobra x 3Flexed Arm Hang x ? or Pullups x ? - Rest and repeat x 3Lunge 10/10 - Alternating Swing 10/10 - Rest and repeat x 4 Sept 10 - Tuesday: Dbl Clean and Press 5 - Dbl Front Squat 5 - Rest and repeat x 4Kickstand DL ... READ the POST

Sept 02 - Monday: SL Glute Bridge 10/10 - Russian Twist 20/20 - x 4Split Squat 10/10 - Tricep Press 10 - x 3Alternating Swing 10/10 - x 4 Sept 03 - Tuesday: Arm Bar 3/3 - Crooked Press 3/3 - x 2SLDL 10/10 - Windmill 5/5 - x 4Snatch 5/5 x 5 Sept 04 - Wednesday 1/2 TGU 3/3 - x 3Clean 5R ... READ the POST

Aug 26 - Monday: 2H Swing 10Goblet Squat 10 Alternating Swing 10/10 Clean 10/10Rest and repeat x 5 Aug 27 - Tuesday: Sumo DL 10 - Pushup 10 x 4Alternating Clean and Snatch 5/5 x 5Plank :30 sec - Flutter Kick :30 sec x 3 Aug 28 - Wednesday TWindmill 5/5 x 3Curtsy Lunge 10/10 - Row 5/5 ... READ the POST

Aug 19 - Monday: Glute Bridge 20 - Floor Press 10/10 - x 3Plank :30 sec - Squat 10 - x 3Alternating Swing 10/10 - x 4 Aug 20 - Tuesday: Clean and press Ladder x 1,2,3,4,5 -x3SLDL 10/10 - Pull up x ? -x4Snatch 10/10 -x3 Aug 21 - Wednesday TGU 1/1 w/ 3 windmills at top -x3Reverse Lunge ... READ the POST

Aug 12 - Monday: Walking lunges 10/10- Plank :30 sec - x4Clean and Press 5/5 - Squat 5/5 - x5 Aug 13 - Tuesday: TGU 3/3 x3Sumo DL 10 - Row 5/5 - x52H Swing - Start / Stop 1- x5 Aug 14 - Wednesday Windmill 5/5 - x3Curtsy Lunge 10/10 - Press 10/10 - x31H Swing 10/10 - x5 Aug 15 - ... READ the POST

Aug 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 Aug 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

July 29 - Monday: Walking Lunge 10/10 - Flutter Kick 20/20 - rest and repeat x 3Clean and Press 2,4,6 - rest and repeat x 3Start and stop Swings 10 - rest and repeat x 4 July 30 - Tuesday: Sumo DL 10 - Push up 10 - rest and repeat x 3Clean 5/5 - Swing 10/10 - Snatch 5/5 - rest and repeat x ... READ the POST

July 22 - Monday: Dbl Clean 5 - Dbl Squat 5 - rest and repeat x 5Dbl Press 5 - Dbl Jerk 5 - rest and repeat x 5 July 23 - Tuesday: Pushup 10 - Plank :30 sec - rest and repeat x 4Pullup ? or hang for time - TGU 1/1 - rest and repeat x 3Swing heavy 10 - rest and repeat x 5 July 24 - ... READ the POST

July 15 - Monday: TGU 1/1 x 3Military Press 1,2,3 - rest and repeat x 3Squat 10 - Lunge 10/10 - Rest and repeat x 4 July 16 - Tuesday: Windmill 5/5 - rest and repeat x 4Pullup x ? or Row 5/5 - Sumo DL 10 Rest and repeat x 41h Swing 10/10 - Rest and repeat x 5 July 17 - Wednesday OAPU ... READ the POST

July 8 - 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 July 9 - 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 ... READ the POST

July 1 - Monday: TGU 1/1 - rest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 51h Swing 10/10 - Push Press 5/5 rest and repeat x 4 July 2 - Tuesday: Sumo DL 10 - 2H High Pull 10 - Rest and repeat x 3Stacking:Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Row 15 sec ... READ the POST

June 24 - Monday: Glute Bridge Press 10/10 - Hollow Rocker 20rest and repeat x 4SLDL 5/5 - Row 5/5 Rest and repeat x 510 Swing EMOM x 15 min June 25 - Tuesday: Windmill 5/5 - rest and repeat x 3Press Ladder 1,2,3 - rest and repeat x 3Rear Elevated Lunge 10/10 - Pull up x ? - rest and repeat ... READ the POST

June 17 - Monday: Glute Bridge 20 - Hollow Press 5/5 - rest and repeat x 3Kickstand DL 10/10 - Row 5/5 -rest and repeat x 3Alternating Swing / Snatch 10/10 - rest and repeat x 4 June 18 - Tuesday: OAPU 1/1 - Pistol 1/1 - rest and repeat x 5Windmill 3/3 -rest and repeat x 3Curtsy Lunge 10/10 ... READ the POST

June 10 - Monday: TGU 1/1 - rest and repeat x 4Clean and Jerk 5/5 - rest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 June 11 - Tuesday: SLDL 5/5 - OAPU 5/5 (elevation as needed)rest and repeat x 4Clean 5, Press 5, Squat 5 R/Lrest and repeat x 31H Swing 10/10 ... READ the POST

June 3 - 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 June 4 - Tuesday: Windmill 5/5 - Rest and repeat x 3 Sumo DL 10 - Press 5/5 - Rest and repeat x 3Swing 10/10 - Plank :30 sec - ... READ the POST

May 27 - 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 May 28 - Tuesday: TGU 1/1 - Rest and repeat x 3Walking lunge 10/10 - Row 10/10 - Rest and repeat x 3Squat 10 - Swing 20 - Rest ... READ the POST