May 17 - Monday: Walking Lunges x 10 R/L - 1H Swing x 10 R/LRest and repeat x 3Press x 5 R/L - SLDL x 5 R/LRest and repeat x 4High Pull x 10 R/L - Plank x :20 secRest and repeat x 3 May 18 - Tuesday: Heavy Sumo DL x 5Rest and repeat x 5Pushup x 10 - Squat Hold x :20 secRest and repeat x ... READ the POST

May 10 - Monday: OH Carry :15 sec R/L - Lunge :15 sec R/LRest and repeat x 4Plank :20 sec - Squat :20 secRest and repeat x 5EMOM Swing x 20 for 15 min May 11 - Tuesday: Pullup or Flexed Arm Hang for timeRest and repeat x 3SLDL x 5 R/L - Press x 5 R/LRest and repeat x 51H Swing x 5 - Clean x ... READ the POST

May 3 - Monday: A1. Arm Bar 3/3 - A2. 1/2 Kneeling Windmill 3/3Rest and repeat x 3B1. Rack Squat 5/5 - B2. Pushup x 10Rest and repeat x 3C1. SLDLx 5/5 - C2. Row x 5/5Rest and repeat x3D. EMOM 10 min - Snatch 10 May 4 - Tuesday: A. Pull up Ladder 1,2,3 (if you already have high vol then load ... READ the POST

April 26 - Monday: A. OH Carry :15sec R/L - Squat Hold :15secRest and repeat x 4B1. Push up x 10 - B2. Row 10/10Rest and repeat x 3C. EMOM 20 min - 2H Swing x 10 April 27 - Tuesday: A. TGU 3/3 Rest and repeat x 2B. Ladder 5,10,15,10,5Lunge, Swing, Pushup PressRest and repeat x 2C1. Hollow ... READ the POST

April 19 - Monday: A1. 1/2 TGU 1/1A2. 1/2 Kneeling Press 5/5 Rest and repeat x 3B1. Rack Squat 5/5 - B2. Row 10/10Rest and repeat x 2C1. Sumo DL 10C2. Side Plank :15 sec R/LRest and repeat x2D. EMOM 15 min - Swing x 10/10 April 20 - Tuesday: A. Overhead Carry x :15 sec R/LRest and repeat x ... READ the POST

April 12 - Monday: A. TGU 1/1 with 5 Press at the top of each rep Rest and repeat x 3B1. Pullup x ?B2. Goblet Squat x 5Rest and repeat x 4C. Swing Ladder 1-10-1 April 13 - Tuesday: A. Press Ladder - 1,2,3Rest and repeat x 3B1. SLDL x 5/5B2. Row x 5/5B3. Windmill x 5/5Rest and repeat x 4C. ... READ the POST