September 20 - Monday: SWING a Ton!2h Swing x 201H Swing x 10/10Hand to hand Swing x 101H Swing x 5/52H Swing x 10Rest as needed - Repeat x September 21 - 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 - ... READ the POST

September 13 - Monday: Walking Lunges 10/10 - Plank :30 secRest and repeat x 4Squat 10 - Squat hold :20 sec - Squat jump 10Rest and repeat x 3Alternating Swing / Clean 10/10 Rest and repeat x 5 September 14 - Tuesday: Pullup ladder 1,2,3 (if not able to do pullups, do heavy rows)Rest and ... READ the POST

September 6 - Monday: 1/2 Kneeling Windmill 5R - 1/2 Kneeling Wood chop 10R - xfer & repeat left Rest and Repeat x 3Crossover Lunge 10/10 - OAPU 5/5Rest and repeat x 4High Pull 10/10Rest and repeat x 3 September 7 - Tuesday: SLDL 5/5 - Plank :30 secRest and repeat x 4Swing - Clean - ... READ the POST

August 30- Monday: Arm Bar 3/3 - 1/2 kneeling Windmill 5/5 Rest and repeat x 3Walking lunges 15/15 - Pushup x 10Rest and repeat x 42h Swings 10 rest, 20 rest, 5 rest, 15 rest August 31 - Tuesday: Ladder: Press 2,4,6Rest as needed and repeat x 3Rack Squat 5/5 - Row 5/5Rest and repeat x ... READ the POST

August 23- Monday: Toe Touch Walk outs to Plank and back x 10 - Rest and repeat x 2Walking Lunges 10/10 - OH Carry :15 Sec R/L - Rest and repeat x 42H Swing 10 - Squat 10 - Rest and repeat x 5 August 24 - Tuesday: Pull up x ? - Rest and repeat x 3Press 5/5 - SLDL 5/5 - Rest and repeat x ... READ the POST

August 16- Monday: Press Ladder 1,2,3,4,5 - Rest and repeat x 3Lunge 10/10 - Squat 10 - Rest and repeat x 32H Swing (Start/Stop) x 10 - Rest and repeat x 5 August 17 - Tuesday: TGU 1/1 -Rest and repeat x 4Sumo Deadlift Heavy x 10 - Row x 5/5 - Rest and repeat x 3Snatch 10/10 - Plank :30 sec ... READ the POST