Apr 18- Monday: Walking lunges 10/10 - Plank :30 secRest and repeat x 4Pull up x ? - or Flexed Arm Hang for timeRest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 Apr 19 - Tuesday: Rack Carries :15 R/L - Goblet Squat 10Rest and repeat x 4Kickstand DL 5/5 - ... READ the POST

Apr 11- Monday: Farmers Carries :15 sec R/L - OH Carries :15 sec R/LRest and repeat x 4Reverse Lunge 15/15 - Pushup 10Rest and repeat x 32H Swing 20Rest and repeat x 3 Apr 12 - Tuesday: OAPU 5/5 - Squat 10Rest and repeat x 3TGU 1/1 Rest and repeat x 4Snatch 15/15, 10/10, 5/5Rest as needed ... READ the POST

Apr 4- Monday: Walking Lunges 10/10 - Plank :30 secRest and repeat x 4Start/Stop Swing 10 - Dead Clean and Squat 10Rest and repeat x 5 Apr 5 - Tuesday: Heavy 1/2 Kneeling TGU - 1/2 Kneeling WoodchopRest and repeat x 5Sumo Deadlift 10 - Pres 5/5Rest and repeat x 3High Pull 10/10 Rest and ... READ the POST

Mar 28- Monday: TGU 1/1 - 5 Windmills at the top of each represt and repeat x 3Walking lunges 10/10 - Squat 10Rest and repeat x 41H Swing 10/10Rest and repeat x 3 Mar 29 - Tuesday: Pushup 10 - Row 10/10Rest and repeat x 3SLDL 10/10 - 1H Swing 10/10Rest and repeat x 5 Mar 30 - ... READ the POST

Mar 21- Monday: Arm Bar 3/3 - 1/2 Kneeling Windmill 3/3Walking Lunges 10/10 - Push Press 10/10Rest and repeat x 3Clean and Jerk Ladder 5/5Rest and repeat x 3Swing 10 - Plank :30 secRest and repeat x 3 Mar 22 - Tuesday: TGU 1/1 - Rest and repeat x 3Squat 10 - Clean 5/5 - Press 5/5Rest and ... READ the POST

Mar 14 Monday: OH Carries :15 sec R/L - Rest and repeat x 41A. Squat 101B. Military Press 5/5Rest and repeat x 32A. Lunge 10/102B. Row 5/52C. 1H Swing 10/10Rest and repeat x 3 Mar 15 - Tuesday: TGU 1/1 - Rest and repeat x 31A. Pullup ? or Flexed Arm Hang 1B. Pushups 10Rest and repeat x 32A. ... READ the POST

Mar 7 - Monday: Halo 5/5 - Prying Squat - Arm Bar 3/31/2 Kneeling Windmill 5/5 - 1/2 Kneeling Press 5/5Rest and repeat x 3Row 10/10 - SLDL 5/5Rest and repeat x 32H Swing 10 - 2H High Pull 10Rest and repeat x 3 Mar 8 - Tuesday: OAPU 3/3 - Pistol 3/3Rest and repeat x 3Curtsy Lunge 10/10 - ... READ the POST

Feb 28 - Monday: 1 Clean, 1 Squat, 1 Press - then 2, then 3Rest and repeat x 4Pullup x ? (or flex hang for time) - Then plank for :30 secRest and repeat x 31H Swing 10/10 Reset and repeat x 4 Mar 1 - Tuesday: 1/2 TGU Heavy 1/1Rest and repeat x 31/2 Kneeling Press 5R - Woodchop 10R - Then ... READ the POST

Feb 21 - Monday: Clean and Press Ladder 2,4,6Rest and repeat x 3Dbl Squat 5 - Dbl Row 5Rest and repeat x 4Dbl Swing 10 Rest and repeat x 3 Feb 22 - Tuesday: OAPU 5/5 - Pistol 5/5 (pick a progression for your ability/strength)Rest and repeat x 5 Hollow Rock 20 - Squat x 10Rest and repeat x ... READ the POST

Feb 14 - Monday: HAPPY Valentines!! <3 In Celebration of Valentines - we are doing Circle of LovePick 5-10 bell sizes (if you don't have that many just have spots for bodyweight exercises.Create a circle and set your clock - :15 to :20 sec per spotDepending on the weight (not in any particular ... READ the POST

Feb 7 - Monday: TGU 1/1 w/ 5 Windmills at topRest and repeat x 3Squat 10 - Squat Jump 10 - Squat hold :15 secRest and repeat x 32H Swing 10 - Plank :20 secRest and repeat x 4 Feb 8 - Tuesday: Pike Pushups x 10 - Lunge 10/10Rest and repeat x 3Heavy Squat 5 - Row 5/5Rest and repeat x 5Snatch ... READ the POST

Jan 31 - Monday: Plank :30 - Pistol 5/5Rest and repeat x 4Clean and Jerk 10Rest and repeat x 5 Feb 1 - Tuesday: Pushup x 10 - Squat hold :30 secRest and repeat x 3Pullup or Flex hangRest and repeat x 4Dead Clean to Lunge 15/15Rest and repeat x 5 Feb 2 - Wednesday Squat 10 - Push Press ... READ the POST

Jan 24 - 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 Jan 25 - Tuesday: TGU 1/1Rest and repeat x 4Squat 5/5 - Press 5/5 - Row 5/5Rest and repeat x 52H Heavy Swing x 10 Rest and repeat ... READ the POST

Jan 17 - Monday: Toe Touch Walk Outs to Plank x 10Clean and Push Press Ladder 2,4,6Rest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5Plank :20 sec, Flutter kick :20 secRest and repeat x 3 Jan 18 - Tuesday: OAPU 5/5, Pistol 5/5Rest and repeat x 5Row 5/5, Lunge ... READ the POST

Jan 10 - Monday: Heavy 1/2 TGU 1/1Rest and repeat x 4Pullup x ? or Flexed Arm Hang for timeRest and repeat x 32H Swing x 10 - Squat x 10Rest and repeat x4 Jan 11 - Tuesday: OAPU 5/5 - SLDL 5/5Rest and repeat x 4Clean 5/5 - Lunge 10/10 - Press 5/5Rest and repeat x 3Swing x 20Rest and repeat ... READ the POST

Jan 3 - Monday: KICKING off 2022 with a Swingathon.... Start /Stop Swing 102H Swing 201H Swing 10/102H Swing 101H Swing 5/5Rest and repeat x 3 Jan 4 - Tuesday: A. Ladder: Pushup/ Squat 2,4,6,8,10Rest as neededB. Circuit:Lunge 15 sec R/L Row 15 sec R/L Mt Climber 15 sec R/LRest and repeat ... READ the POST

Dec 27 - 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 Dec 28 - 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

Dec 20 - Monday: Pushup ladder 1-5-1Rest as needed Walking lunges 15/15 - Plank :20 secRest and repeat x 42H Swing 20 Rest and repeat x 5 Dec 21- Tuesday: Squat 10 - Squat hold :20 sec - Calf Raises 20Rest and repeat x 4Military press ladder 1,2,3Rest and repeat x 31H Swing 10/10Rest and ... READ the POST