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

Nov 27 - Monday: Sumo Deadlift 10 - Row 5/5Rest and repeat x 3Clean and Press 5 - Clean and Jerk 5Rest and repeat x 5EMOM - 10 mins10 swings or snatch at the top of each minute Nov 28 - Tuesday: Walking lunges 12/12 - Side Step Swings 10/10Rest and repeat x 4Plank :30 sec - Mt Climbers :30 ... READ the POST

Nov 20 - Monday: Arm Bar 3/3 - Side Plank :30 secRest and repeat x 3Swing - Clean - Squat - Press 5/5Rest and repeat x 5Curtsy Lunge 10/10 - 2H Swing 10rest and repeat x 3 Nov 21 - Tuesday: Kickstand DL 10/10 - OAPU 5/5Rest and repeat x 4Row 5/5 - Squat 10Rest and repeat x 4Alternating ... READ the POST

Nov 13 - Monday: Windmill 5/5 - Reverse TGU 1/1Rest and repeat x 3Clean and Jerk Ladder 2,4,6 R/LRest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 4 Nov 14 - Tuesday: Ladder: Lunge and Pushup 5/5, 10/10/, 15/15Rest as needed - repeat x 3Pull up x ? or Flexed ... READ the POST

Nov 6 - 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 Nov 7 - 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

Oct 30 - Monday: Toe Touch walk outs x 5Clean 5/5 - Press 5/5 - Jerk 5/5Rest and repeat x 5Snatch 10/10rest and repeat x 5 Oct 31 - Tuesday: OH Carry :15 sec - BU Carry :15 sec - R/Lrest and repeat x 4Rear Elevated Split squat 10/10 - OAPU 5/5Rest and repeat x 5 Nov 1 - ... READ the POST