Sept 11 - Monday: Walking Lunges 10/10 - Plank :30 sec - Rest and repeat x 4Side Step Swing 10/10 - Flutter Kicks : 30 sec - Rest and repeat x 6 Sept 12 - Tuesday: TGU 1/1 - Rest and repeat x 4Clean and Press Ladder 2,4,6 - Rest and repeat x 3Squat 10 - 2H High Pull 10 - Rest and repeat x ... READ the POST

Sept 4 - Monday: Alternate between Cobra and Down Dog for 10 reps (we call these Pumps)TGU 3/3 - x 3Dbl Clean 5 - Dbl FSQ 5 - x 4Dbl Press 5 - Dbl Swing 5 - x 4 Sept 5 - Tuesday: SLDL 10/10 - Plank :30 sec - x 3Reverse Lunge 10/10 - Row 5/5 - x 42H Swing 10 - 1H Swing 10/10 - x ... READ the POST

Aug 28 - Monday: Warm up with Neck circlesArmbars 3/3 x 2Windmill 5/5 x 3Clean - Press - Squat 5/5 x 42H Swing 10 x 4 Aug 29 - Tuesday: Warm up with Ankle CirclesWalking Lunges 10/ 10 - Push ups 10 - x 3Squat 10 BW - Row 5/5 - x 41H Swing 10/10 - Flutter Kicks 20/20 - x 4 Aug 30 - ... READ the POST

Aug 21 - 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 22 - 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

Aug 14 - Monday: ArmBar 3/3 - TGU 1/1Rest and repeat x 3Windmill 5/5 - Bent Press 1/1Rest and repeat x 31H Sumo DL 5/5 - 1HSwing 10/10Rest and repeat x 4 Aug 15- Tuesday: Squat Ladder 2,4,6,8,10Rest as neededB. Stacking Press 15 sec R/L - Rest Lunge 15 sec R/L - Press 15 sec R/L - RestPress ... READ the POST

Aug 7 - Monday: 10 2HSwingsTGU 1/1 10 1HSwing R/LSquat 10Rest and repeat x 10 Aug 8- Tuesday: Press ladder 1,2,3,4,5Rest and repeat x 3SLDL 10/10 - Pull up x ? (or Row 5/5)Rest and repeat x 4Clean - Swing - Snatch 5/5Rest and repeat 3 Aug 9 - Wednesday Dbl Front Squat 10 - Rack ... READ the POST