5/10 Tuesday: 1. TGU 2/2 x 3 2a. Squat x 10 2b. Row x 10/10 or pull ups Rest & Repeat x 3 3a. Swing x 20 3b. Mt. Climbers x 20 3c. Flutter Kick x 20 Rest & Repeat x 5 5/11 Wednesday: 1. Seated Military Press ladder 1,2,3 Rest & Repeat x 2a. Cross over Lunge x ... READ the POST
5/3: Week of Workouts
Tuesday: A. Swing x 2min, rest :30 - Repeat x 5 B. TGU x 3 R/L, Chest Press x10 R/L - Repeat x 3 C. Snatch Ladder 1 to 5 Wednesday: A. Floor press x 10 R/L, Push up x 10 - Repeat x 3 B. Tri press x 10, Burpee x 10, Swing x 50 - Repeat x 3 C. Lunge with twist x10 R/L Thursday: A. Agility ... READ the POST
4/26: Week of Workouts
Tuesday: A1. Swing 2H x10 A2. Swing R x10 - L x10, A3. Walk Lunge Twist, A4. Push-up x15 ( Rest & Repeat x3) B. Row R :30, L :30, Squat :30 - Rest (Repeat x4) C. DSW, DSN, SSP - x5 - :90 Rest (Repeat x4) Wednesday: Light weight/High volume Day A. Flutter kick x 20, ... READ the POST
4/19: Week of Workouts
Tuesday: A. Glute bridge x20, Dirty dog x20/20 - Rest & Repeat x3 B. (Circuit) HP, Catch, Squat - x20, Floor Press x8 -Rest & Repeat x3) C. (Circuit) Swing x30, Hot Potato x40, Cross-over lunge x10 - Rest & Repeat x3 Wednesday: A. Push-up Ladder 1-5 B. Swing x20 ... READ the POST
6 Week: Program 2 Kettlebells
Hello my Loyal Coaching Members- I had a request on FB for another 6 week program, so here you go. I know some of you may prefer the Weekly WOD's as they give you lots of variety, however some people do better following and tracking a set program from time to time. This program is mostly KB and ... READ the POST
4/12: Week of Workouts
Tuesday: A1. Knee Tucks A2. V-up Reach x20 A3. Russian Twist x20 - rest & repeat x 3 B1. Lunge x 10/10 B2. 1/2 Knee Woodchop x 10/10 - rest & repeat x 3 C1. Swing x 10/10 C2. Clean 10/10 - rest & repeat x 4 Wednesday: A. 1 min Swing, 1 min Squat - Rest :30 Repeat ... READ the POST
4/5: Week of Workouts
Tuesday: A. :15 sec work for each exercise listed Swing :15 R/L Push Press :15 R/L Squat :15 Burpee :15 - Rest & Repeat x 3 B. Kickstand DL x 8 R/L & Tri-press x 8 - Rest & Repeat x 5 C. Pull-up x ? & Heavy Sumo DL x 5 - Rest & Repeat x 4 Wednesday: A. Swing ... READ the POST
3/29: Week of Workouts
Tuesday: A. Squat x10, Swing x10, Squat x10 --Rest & Repeat x6 B. Swing x20, Side step Taps x50, Mt. Climbers x50 -- Rest & Repeat x4 Wednesday: A. Clean, Push Press, Snatch x4 --Rest & Repeat x 3 B. Floor Press x 5r/l, Push ups x5 --Rest & Repeat x 4 C. Thruster x 10r/l ... READ the POST
3/22: Week of Workouts
Tuesday: A. 1/2 Knee Wood Chop x10/10, 1/2 Knee Press x5/5 -- Rest & Repeat x3 B. Pull up x5, Push up x5, Heavy Sumo DL x5 --Rest & Repeat x3 C. High Pull/Catch/Squat x 10 --Rest & Repeat x 4 D. SLDL x 10R/L , Scissor Plank x 20 --Rest & Repeat x ... READ the POST
3/15: Week of Workouts
Tuesday: A. Swing 15 (2H), 15 (1H Right), 15 (1H Left) B. Dragon Walk, Farmer/Waiter Walk -- Rest & Repeat x2 C. Tri-Press x 10, Lunge x10 R/L -- Rest & Repeat x 2 D. 10 Snatch R/L, --:30 Reset & Repeat x5 Wednesday: A. 1H High Pull x10 R/L, 10 Push ups, ... READ the POST
3/8: Week of Workouts
Tuesday: 1A. V-Sit Press x5 R/L, 2A. Chest Press x10 R/L, --Rest & Repeat x3 1B. Cross over lunge x10, 2B. Dynamic Lunge x10, 3B. Squat Hold :30 --Rest & Repeat x2 C. SLDL x8 R/L, & Squat Jump x 20 --Rest & Repeat x 3 Wednesday: A. Walking Seesaw Press (going one ... READ the POST
3/1: Week of Workouts
Tuesday: A. Circuit: :15 sec R/:15 sec L/ :15 sec Rest 1 Arm Swing, Clean, Thruster, Snatch - Rest & Repeat x3 B. Crossover Lunge x20, Squat x20 -Rest & Repeat x 3 C. TGU x5, 1/2 knee presses x5/5 -Rest & Repeat x 2 Wednesday: A. Clean & Press Ladder w/ 3 ... READ the POST
2/23: Week of Workouts
Tuesday: A. Lunge x 15/15, Mt. Climbers x 50 - x3 B. Swing, 10R/L, Snatch 10 R/L, Squat 10 *Rest :30, Repeat x10 C. Russian Twist x 20, Flutter x 20 - x3 Wednesday: A. Calf raise x20, Squat jump x20, Calf raise x20 - *Repeat x2 B. Tri press x10, Tri push press x10 *Repeat x3 C. ... READ the POST
2/16: Week of Workouts
Tuesday: A. HP--Catch--Squat x15, Mt. Climbers x25 **Rest - Repeat x3 B. Figure 8 with catch x 20 - **Rest - Repeat x3 C. Dragon walk (this is a walking cross over lunge) push up x10, burpee x10 **Rest - Repeat x3 D. Flutter kicks x 50 - x2 Wednesday: A. Pull-up x10, Burpee ... READ the POST
2/9: Week of Workouts
Tuesday: A. 15 min - C&P 3R/L Rest as need between sets B.15 min B1. 1/2 GU x5 B2. Rev lunge x8R/L C. 15 min - 1 arm swing :20w/:10r Wednesday: A. snatch x10, jump rope 1 min, russian x20 Rest & repeat x10 B. Squat x10, hold x :10sec, Rest & repeat x4 C. ... READ the POST
2/2: Week of Workouts
Hello Everyone - Just a quick note this week before getting into the week of workouts. First, I want to apologize to anyone who sent me a message via one of the forms here on the site. There was a glitch and I was not receiving notification that there were any messages. This should be rectified by ... READ the POST
1/26: Week of Workouts
Tuesday 1/26 A. Seesaw Press x6, Dbl Farmers Carries x10 Rest & Repeat x4 B. Box lunges x 10/10, swing x25 Rest & Repeat x3 C. Windmill x 10 R/L, Snatch x5 R/L Rest & Repeat x3 D. Clean x10 R/L - Rest & Repeat x 4 Wednesday 1/27 A. Squat ladder 1 to 10 to ... READ the POST
1/19: Week of Workouts
Tuesday: 1. C&P 3 R/L -15min 2a. 1/2 GU x5-6 2b. Rev. lunge x8-12 rest and repeat x 3 3. 10 Min 1 arm swing :20W/:10 Rest Wednesday: 1. Stack :30/:30 *swing - squat - burpee - pushup - HP - rest/repeat example: Swing, rest, Swing, squat rest, swing, squat, burpee, rest ... READ the POST
