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

Dec 13 - Monday: Toe Touch Walk Outs to Plank x 10Clean and Push Press 10/10Rest and repeat x 51H Swing 10/10 - Lunge 10/10Rest and repeat x 5 Dec 14 - Tuesday: A. Ladder: Row/ Squat 2,4,6,8,10Rest as neededB. Stacking Kickstand DL 15 sec R/L - Rest Kickstand DL 15 sec R/L - Press 15 sec ... READ the POST

Dec 6- Monday: Walking Lunges 15/15 - Pushup 15Rest and repeat x 3Squat and Press Ladder 2,4,6Rest and repeat x 42H Swing x 20Rest and repeat x 4 Dec 7 - Tuesday: TGU 1/1Rest and repeat x 4Windmill 5/5Rest and repeat x 3Kickstand DL 5/5 - OAPU 5/5Rest and repeat x 5 Dec 8 - ... READ the POST

Nov 29 - Monday: Windmill 5/5 x 3TGU 1/1 x 3Kickstand DL - Row 10/10 x 3Squat - Press 10 x 3 Nov 30 - Tuesday: Press Ladder 1,2,3 x 4Curtsy Lunge 10/10 - Row 5/5 x 32H Swing 10 x 5 Dec 1 - Wednesday SLDL 5/5 - Plank :30 sec x 4OAPU 3/3 - Squat 10 x5Snatch 10/10 x 6 Dec 2 - ... READ the POST

Nov 22 - Monday: Walking Lunges 15/15 - Seasaw Press 10/10Rest and repeat x 3Windmill 5/5Rest and repeat x 3Snatch 10/10 - Plank :30 secRest and repeat x 5 Nov 23 - Tuesday: 5 Cleans R, 5 Press R, 5 Squat R - xfer repeat LRest and repeat x 5Pullup x ? or Flexed Arm Hang for timeRest and ... READ the POST

Nov 15 - Monday: Plank x :30 sec - Hollow Hold x: 30 sec Rest and repeat x 3Walking lunges x 15/15 - Row x 10/10Rest and repeat x 32hand Swing x 20 Rest and repeat x 4 Nov 16 - Tuesday: Press x 5/5 - Squat x 5/5Rest and repeat x 5Pullup x ? or Flexed Arm HangRest and repeat x 31hand Swing x ... READ the POST

Nov 7 - Monday: A. 1/2 TGU 1R/L w/ 5 Press at KneelingRest and repeat x 5B1. Squat x 10B2. Row x 10/10Rest and repeat x 4C. High Pull x 10/10Rest and repeat x 5 Nov 8 - Tuesday: A1. Walking Lunge 10/10A2. Seasaw Press 10/10 Rest as needed x 3B1. Squat 1 minB2. 2H Swing 1 minRest 1 min and ... READ the POST

Nov 1 - Monday: A. Arm Bar 5R/L x 2B. Bent Press 5R/L (if not familiar then windmill)Rest and repeat x 3C1. Kickstand DL 10R/LC2. 1H Swing 10R/LRest and repeat x 5D1. Plank :20 secD2. Mt. Climber :20 secRest and repeat. 3 Nov 2 - Tuesday: Bday Workout - 48 reps of each skill :] for each ... READ the POST

Oct 25 - Monday: A. TGU 1/1 Rest and repeat x 4B1. Dead Clean - Squat - Press 10RB2. Dead Clean - Squat - Press 11LRest and repeat x 3C. 2H Start/Stop Swing x5(heavy)Rest and repeat x 10 Oct 26 - Tuesday: A1. Reverse Lunge 10R/LA2. Military Press 5R/LRest as needed x 4B1. Pullup x ? or Row ... READ the POST

Oct 18 - Monday: A. Snatch 5/5B. Walking Lunge 10/10C. Snatch 5/5D. Plank :30 sec Rest and repeat x 6 Oct 19 - Tuesday: A. Ladder: Pushup/Swing -2,4,6,8,10Rest as neededB. Stacking Curtsy 15 sec R/L - Rest Curtsy 15 sec R/L - Press 15 sec R/L - RestCurtsy 15 sec R/L - Press 15 sec R/L - ... READ the POST