Sept 11 - Monday: Walking Lunges 10/10 - Plank :30 sec - Rest and repeat x 4Side Step Swing 10/10 - Flutter Kicks : 30 sec - Rest and repeat x 6 Sept 12 - Tuesday: TGU 1/1 - Rest and repeat x 4Clean and Press Ladder 2,4,6 - Rest and repeat x 3Squat 10 - 2H High Pull 10 - Rest and repeat x ... READ the POST

Sept 4 - Monday: Alternate between Cobra and Down Dog for 10 reps (we call these Pumps)TGU 3/3 - x 3Dbl Clean 5 - Dbl FSQ 5 - x 4Dbl Press 5 - Dbl Swing 5 - x 4 Sept 5 - Tuesday: SLDL 10/10 - Plank :30 sec - x 3Reverse Lunge 10/10 - Row 5/5 - x 42H Swing 10 - 1H Swing 10/10 - x ... READ the POST

Aug 28 - Monday: Warm up with Neck circlesArmbars 3/3 x 2Windmill 5/5 x 3Clean - Press - Squat 5/5 x 42H Swing 10 x 4 Aug 29 - Tuesday: Warm up with Ankle CirclesWalking Lunges 10/ 10 - Push ups 10 - x 3Squat 10 BW - Row 5/5 - x 41H Swing 10/10 - Flutter Kicks 20/20 - x 4 Aug 30 - ... READ the POST

Aug 21 - 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 Aug 22 - 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

Aug 14 - Monday: ArmBar 3/3 - TGU 1/1Rest and repeat x 3Windmill 5/5 - Bent Press 1/1Rest and repeat x 31H Sumo DL 5/5 - 1HSwing 10/10Rest and repeat x 4 Aug 15- Tuesday: Squat Ladder 2,4,6,8,10Rest as neededB. Stacking Press 15 sec R/L - Rest Lunge 15 sec R/L - Press 15 sec R/L - RestPress ... READ the POST

Aug 7 - Monday: 10 2HSwingsTGU 1/1 10 1HSwing R/LSquat 10Rest and repeat x 10 Aug 8- Tuesday: Press ladder 1,2,3,4,5Rest and repeat x 3SLDL 10/10 - Pull up x ? (or Row 5/5)Rest and repeat x 4Clean - Swing - Snatch 5/5Rest and repeat 3 Aug 9 - Wednesday Dbl Front Squat 10 - Rack ... READ the POST

July 31 - Monday: Clean 5/5 - Press to OH Carry :15 Sec R/LRest and repeat x 4Lunge 10/10 - Row 5/5Rest and repeat x 52H Swing 20Rest and repeat x 5 Aug 1- Tuesday: Suit Case Carries :30 sec R/LRest and repeat x 4Clean - Press - Squat 5/5 Rest and repeat x 5Plank :30 sec - Mt Climber :30 ... READ the POST

July 24 - Monday: Toe Touch Walk Outs to Plank x 10Side Step Squat 10 - Side Step Swings 10Rest and repeat x 5Sumo Deadlift 10 - Flutter Kick 20/20rest and repeat x 5 July 25- Tuesday: Split Lunge 10/10 - OAPU 5/5Rest and repeat x 3Pullup ? or Row 5/5 - Squat 10Rest and repeat x 31H Swing ... READ the POST

July 17 - Monday: Walking Lunges 10/10 - Plank : 30 secRest and repeat x 4Pullup ? or Flexed Arm Hang for time Rest and repeat x 3Start / Stop Swing 5Rest and repeat x 3 July 18- Tuesday: Kickstand DL 5/5 - Row 10/10Rest and repeat x 4Dbl Front Squat 5 - Dbl Swing 5Rest and repeat x ... READ the POST

July 10- Monday: Clean 2, Press 4, Lunge 6 R xfer and repeat LRest and repeat x 4TGU 1/1 Rest and repeat x 3Squat 5 - Swing 10Rest and repeat x 3 July 11- Tuesday: Press Ladder 1, 2, 3Rest and repeat x 3SLDL 5/5 - OAPU 5/5Rest and repeat x 31H Swing 10/10 Rest and repeat x 4 July 12 - ... READ the POST

July 3 - Monday: Glute Bridge 20 - Floor Press 10/10Rest and repeat x 4Lunge 10/10 - High Pull 10/10Rest and repeat x 32H Swing 10 Rest and repeat x 3 July 4- Tuesday: Kickstand DL 5/5 Heavy - Row 5/5 Heavy Rest and repeat x 3Push Press 10/10 - Plank :30 Rest and repeat x 5 July 5 - ... READ the POST

June 26 - Monday: EMOM - 20 Min 1H Swing 10 at top of each min. EMOM - 10 minSquat 10 at top of each min. June 27 - Tuesday: Walking Lunges 10/10 - Pushup 10 - Rest and repeat x 4Pullup x ? - or flexed arm hang for time. -Rest and repeat x 3Russian Twist 20/20 - MT Climber 25/25 - Rest ... READ the POST

June 19 - Monday: Press Ladder 1,2,3Rest and repeat x 3Curtsy R/ Squat / Curtsy L 10Pull up x ? - Plank :30Rest and repeat x 52H Swing 10rest and repeat x 3 June 20 - Tuesday: OAPU 1/1 - Pistol 3/3Rest and repeat x 5Walking lunges 10/10 - Row 5/5Rest and repeat x 31H Swing 10/10 Rest and ... READ the POST

June 12 - Monday: Dead Clean 5/5 - Dead Snatch 5/5Rest and repeat x 5SLDL 10/10 - Row 5/5Rest and repeat x 5 June 13- Tuesday: Pushup 10 - Hollow Hang :20 secRest and repeat x 3B. Stacking Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Press 15 sec R/L - RestLunge 15 sec R/L - Press 15 sec R/L ... READ the POST

June 05 - Monday: Press Ladder 1,2,3Rest and repeat x 3Curtsy R/ Squat / Curtsy L 10Pull up x ? - Plank :30Rest and repeat x 52H Swing 10rest and repeat x 3 June 06 - Tuesday: OAPU 1/1 - Pistol 3/3Rest and repeat x 5Walking lunges 10/10 - Row 5/5Rest and repeat x 31H Swing 10/10 Rest and ... READ the POST

May 29- Monday: Toe Touch Walk Outs to Plank x 10Press 1/1, Push Press 3/3, Jerk 5/5Rest and repeat x 5Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 May 30- Tuesday: Squat 5, Squat Jump 10, Squat Hold :20 secRest and repeat x 3B. Stacking Lunge 15 sec R/L - Rest Lunge 15 ... READ the POST

May 22- Monday: Rack Hold Knee Raise 10/10 - Push Press 5/5Rest and repeat x 3Clean 5/5 - Squat 5/5 - Swing 5/5Rest and repeat x 5Pull up x ? - Sumo DL 5rest and repeat x 5 May 23- Tuesday: TGU 1/1 w/ 5 Press at 1/2 Kneeling Rest and repeat x 4High Pull 5/5 - Bottoms Up Clean 5/5Rest and ... READ the POST

May 15- Monday: Clean and Press 5 - Clean and Squat 5Rest and repeat x 5Swing, High Pull, Snatch 5/5Rest and repeat x 5Plank :30 sec- Flutter Kicks :30 secRest and repeat x 3 May 16- Tuesday: TGU 3/3 - Rest and repeat x 3B. Stacking Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Press 15 sec ... READ the POST