Oct 23- Monday: Plank :30 sec - Flutterkick :30 sec - Bicycle :30 secRest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 Oct 24 - Tuesday: Floor Press 5/5 - Pushup 10Rest and repeat x 3Circuit:A. Squat 10B. Swing 10C. Row 5/5rest and repeat x 5 Oct 25 - ... READ the POST

My apologies for the delay - I didn't realize there was a glitch that was not uploading content on the dates I set it to ahead of time. This should have everyone caught up on workouts. Oct 16 - Monday: Arm Bar 3/3 - TGU 1/1 Rest and repeat x 3Clean 1, Press 2, Squat 3 R/LRest and repeat x 41H ... READ the POST

Oct 09 - Monday: Walking Lung 10/10 - Press 10/10rest and repeat x 3Windmill 3/3 rest and repeat x 32H Swing 20 rest and repeat x 3 Oct 10 - Tuesday: Ladder: Squat 2,4,6,8,10rest as neededTGU 1/1 rest and repeat x 3High Pull 10/10 rest and repeat x 3 Oct 11- Wednesday SLDL 5/5 - OAPU ... READ the POST

Oct 02 - Monday: Toe Touch Walk Outs to Plank x 10Clean and Push Press Ladder 2,4,6 R/LRest and repeat x 5Squat 5, Plank :30, Squat hold :15 secrest and repeat x 5 Oct 03 - Tuesday: A. Ladder: OAPU / Pistol 1,2 3Rest as needed x 3B. Stacking Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Row 15 ... READ the POST

Sept 25 - Monday: Windmill 5/5 - Side Plank : 20 sec - Rest and repeat x 3OAPU 5/5 - Pistol 5/5 - Rest and repeat x 3Snatch 10/10 - Rest and repeat x 5 Sept 26 - Tuesday: Clean - Push Press - Jerk 5/5 - Rest and repeat x 5Squat 10 - Flutter Kick 20/20 - Rest and repeat x Sept 27- ... READ the POST

Sept 18 - Monday: Arm Bar 5/5 - Crooked Arm Bar 5/5 - Rest and repeat x 2Windmill 5/5 - Rest and repeat x 3Row 5/5 - Kickstand DL 5/5 - Rest and repeat x 31H Swing 10/10 - Rest and repeat x 3 Sept 19 - Tuesday: Press Ladder 1,2,3 - Rest and repeat x 3Rev. Lunge 10/10 - Pull ups or Flexed ... READ the POST