Jan 11 - Monday: A1. Toe Touch Walk out 5 - A2. Cobra to Down Dog 5Rest and repeat x 3B1. Dbl Front Squat 5 - B2. Dbl Clean & Press 5Rest and repeat x 3C. Snatch 10/10 - EMOM for 15 min Jan 12 - Tuesday: A. Pullups x ? (or Flexed hang for time) Rest and repeat x 3B1. Press 5/5 - B2. ... READ the POST

Jan 4 - Monday: A1. Arm Bar 3/3 - A2. Crooked Arm Bar 3/3 Rest and repeat x 3B1. Goblet Squats 10 - B2. OAPU x 5/5 Rest and repeat x 3C. 2H Swing x 20 - EMOM for 15 min Jan 5 - Tuesday: A. Pullups x ? (or Flexed hang for time) Rest and repeat x 3B1. TGU 1/1 - B2. Reverse Lunge 10/10Rest ... READ the POST

Dec 28 - Monday: Windmill 5/5 - rest and repeat x 2Arm Bar 3/3 - rest and repeat x 3Walking Lunges x 10/10 - OAPU x 5/5 - Rest and repeat x 3Squat x 10 - Squat hold x :20 sec - Swing x 10Rest and repeat x 5 Dec 29 - Tuesday: Pull up Ladder 1,2,3 rest and repeat x 3 (rows if not able to do ... READ the POST

Dec 21 - Monday: Doubles Day:Dbl Swing 5 - Dbl Cl 5 - Dbl Squat 5 - Dbl Press 5Rest and repeat x 5Plank :20 sec - Flutter Kick :20 sec - Vup :20 sec Rest and repeat x 3 Dec 22 - Tuesday: Rear Elevated Split Lunge x 15/15 - Push up x 10 - Rest and repeat x 4High Pull - BU Clean x 10/10 - ... READ the POST

Dec 14 - Monday: Ladder 1,2,3 (R/L of each exercise for 1 then 2 then 3)Press - Pistol - Pullup - rest and repeat x 3Reverse Lunge to Snatch 10/10 - Rest and repeat x 42H Start / Stop Heavy Swings x 5 - Rest and repeat x 5 Dec 15 - Tuesday: Clean and Press x 5/5 - Viking Push Press x 5/5 - ... READ the POST

Dec 7 - Monday: 10 Snatch R - Lateral Walking Squats - 1 Snatch L - Lateral Walking SquatsRest and repeat x 4Crush Curl x 10 - Tricep Press x 10 - Rest and repeat x 3Swing x 20 - Lunge x 10/10 - Rest and repeat x 4 Dec 8 - Tuesday: Flexed Arm Hang for time - Rest and repeat x 4OAOL Plank x ... READ the POST