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

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

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

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

Dec 11 - Monday: Squat 10 to Plank :30Rest and repeat x 4Push up ladder 1-10 (Rest as needed)Pistol 3/3 - OAPU 3/3Rest and repeat x 5 Dec 12 - Tuesday: Windmill 3/3 - TGU 1/1Rest and repeat x 3Reverse Lunge 10/10 - 1/2 Kneeling woodchop 10/10Rest and repeat x 4Alternating Snatch - Thruster ... READ the POST

Dec 04 - Monday: Floor Press 10/10 - Glute Bridge 20Rest and repeat x 4Clean 1/1 - Press 3/3 - Squat 5/5Rest and repeat x 3Swing 1 min - Squat 1 min - Rest 1 min Repeat x 5 Dec 05 - Tuesday: Bottoms Up Windmill 5/5Rest and repeat x 3Bottoms up Clean 5 and Squat 5 R/LRest and repeat x 4TGU ... READ the POST