Nov 30 - Monday: Lunge R/L - Squat x 10 - Rest and repeat x 4Lateral Stepping Swing x 20 - Rest and repeat x 6 Dec 1 - Tuesday: Pull up Ladder 1,2,3 rest and repeat x 3 (rows if not able to do pullups)Dbl Swing 5 - Dbl Clean 5 - Dbl Press 5 - Rest and repeat x 5Heavy Goblet Squat x 10 - ... READ the POST

Nov 23 - Monday: Clean and Press :30 sec R/Lrest :30 secClean and Press : 30 sec R/L - Swing :30 secrest :30 secClean and Press : 30 sec R/L - Swing : 30 sec - Squat :30 secLong rest and repeat x 6 Nov 24 - Tuesday: Sumo DL x 5 Heavy - 2H High Pull x 10 - Rest and repeat 3TGU 1/1 - Rest as ... READ the POST

Nov 16 - Monday: Pushup Ladder 1 - 10Squat x 10 - Squat Jump x 20 - Rest and repeat x 3Swing x :30 sec - Jumping jacks or jump rope x :30 sec Rest and repeat x 5 Nov 17 - Tuesday: Windmill stand and Press x 5/5 - Rest and repeat x 3SLDL x 5/5 - Row x 5/5 - Rest and repeat x 3Heavy 2H ... READ the POST

Nov 9 - Monday: When training AMRAP - track total number of sets 10 min TGU 1/1 - Rest as needed.20 min Squat x 10 , Row x 5/5 - Rest as needed20 min EMOM Swing x 20 - Rest remainder of min Nov 10 - Tuesday: Arm Bar - 5/5TGU 3/3 - x 2Windmill 5/5 - x 21 min Swing - 1 min Alternating Lunges ... READ the POST

Nov 2 - Monday: My Bday workout ;) - Bodyweight Strength and ConditioningOAOL Plank :15 R/L - Pistol zip Ups 10 R/LRest and repeat x 3OAPU 5 R/L - Heavy Dbl Squat 5 - Pull up x ?Rest and repeat x 42H Heavy Start/Stop Swing 10 - Flutter Kick 40Rest and repeat x 3 Nov 3 - Tuesday: TGU w/ 5 ... READ the POST

Oct 26 - Monday: 1/2 Kneeling Windmill x 5/5 - Rest and repeat x 3Press Ladder 1,2,3 - Rest and repeat x 5Sumo Deadlift x 10 - Swing x 20 - Rest and repeat x 5 Oct 27 - Tuesday: Pull ups x ? ( if you do not have a pull bar then do bent over rows 10/10)Rest and repeat x 3Squat x 10 (barbell ... READ the POST