APR 21 - Monday: Heavy 1/2 TGU 1/1 - x41-5-1 Pushup Ladder 2h Swing 10 - Goblet Squat 5 - x5 APR 22 - Tuesday: Windmill 3/3 -x3Kickstand DL 5/5 Heavy - Push Press 5/5 -x4Snatch 10/10 -x3 APR 23 - Wednesday Clean and Press 5/5 -x3Split Squat 10/10 - Jerk 10/10 -x4Heavy Swing 5/5 -x5 ... READ the POST

APR 14 - Monday: Windmill 5/5 -x3Clean, Press, Squat 10/10 -x3Alternating Swing 10/10 - x4 APR 15 - Tuesday: TGU 1/1 -x3SLDL 5/5 - OAPU 5/5 -x4Low Pull - Snatch 5/5 -x4 APR 16 - Wednesday Arm Bar 3/3 - 1/2 Kneeling Windmill 5/5 -x3Curtsy Lunge 10/10 - Row 5/5 -x4Start/Stop Swing 10 ... READ the POST

APR 7 - Monday: Glute Bridge 20 - Floor Press 10/10 - x 3Press 5/5 Squat 10 - x 31H Swing 10/10 - x 4 APR 8 - Tuesday: Clean Ladder x 1,2,3,4,5 -x3SLDL 10/10 - Row 10/10 -x4Snatch 5/5 Swing 10 -x3 APR 9 - Wednesday TGU 1/1 -x3Reverse Lunge 10/10 - Pull ups ? -x4Clean 10/10 - Swing ... READ the POST

MAR 31 - Monday: Arm Bar 3/3 - Windmill 5/5 - x3Plank :30 sec - Squat 10 - x31H Swing 10/10 - x4 APR 1 - Tuesday: Dead Clean 5/5 - Curtsy Lunge 10/10 -x3Kickstand DL 10/10 - Pull up x ? -x4Snatch 10/10 -x3 APR 2 - Wednesday TGU 1/1 - x3Squat 5 Heavy - Row 5/5 -x4Clean 10/10 - Swing ... READ the POST

MAR 24 - Monday: SL Glute Bridge 10/10 - OAPU 5/5 - x3Clean 5/5 - Squat 10 - x 31H Swing 10/10 - x 4 MAR 25 - Tuesday: Press 5/5 -x3Pistol 3/3 - Row 3/3 -x5Snatch 10/10 - Swing 10/10 - x3 MAR 26 - Wednesday 1/2 Kneeing Press 5/5 - 1/2 Kneeling Windmill 5/5 - x3Walking Lunge 10/10 - ... READ the POST

MAR 17 - Monday: 1/2 TGU 3/3 - x3Clean and Press 5/5 - Squat 5/5 - x3Start / Stop Swings 10 - x4 MAR 18 - Tuesday: Clean, Press, Push Press 5/5 - x3SLDL Heavy 5/5 - Pull up x ? - x4Snatch Heavy 5/5 - x3 MAR 19 - Wednesday Windmill 5/5 - x3Curtsy Lunge 10/10 - Squat 10 -x4Clean 5/5 - ... READ the POST

MAR 10 - Monday: Arm Bar 3/3 - TGU 3/3 - x 3Flexed Hang for time - plank for time - x3Alternating Press 5/5 - Swing 10/10 - x 4 MAR 11 - Tuesday: Clean 2/2 - Press 4/4 - Squat 6/6 - x3Sumo DL 10 - 2H High Pull 10 - x31H Swing 10/10 - x3 MAR 12 - Wednesday Windmill 3/3 - x3Reverse ... READ the POST

MAR 3 - Monday: Glute Bridge 20 - Floor Press 10/10 - x 3OA Plank :30 sec - Squat 10 - x 3Alternating Swing 10/10 - x 4 MAR 4 - Tuesday: Clean and Jerk Ladder x 1,2,3,4,5 -x3Kickstand DL 10/10 - Row 5/5-x4Snatch 10/10 -x3 MAR 5 - Wednesday TGU 1/1 - x3Reverse Lunge 10/10 - Squat 10 ... READ the POST

FEB 24 - Monday: Glute Bridge 20 - Floor Press 10/10 - x 3Plank :30 sec - Squat 10 - x 3Alternating Swing 10/10 - x 4 FEB 25 - Tuesday: Clean and press Ladder x 1,2,3,4,5 -x3SLDL 10/10 - Pull up x ? -x4Snatch 10/10 -x3 FEB 26 - Wednesday TGU 1/1 w/ 3 windmills at top -x3Reverse Lunge ... READ the POST

FEB 17 - Monday: 2H Swing 10 - Goblet Squat 5 - x 31H Swing 10 - Front Squat 5 - x 3Dbl Swing 10 - Dbl Squat - x 3 FEB 18 - Tuesday: Clean and Press 5/5 - Lunge 5/5 - x 3Pull up x ? - Kickstand Squat 5/5 - x 4Snatch Ladder 1,2,3,4,5,4,3,2,1 FEB 19 - Wednesday TGU 1/1 - x 3Windmill 5/5 ... READ the POST

FEB 10 - Monday: OH Carry :20 R/L - OA Plank :20 R/L - x 3Rev Lunge 10/10 - Row 10/10 - x 3Alternating Swing 10/10 - x 4 FEB 11 - Tuesday: Clean 3/3 - Press 3/3 - Push Press 3/3 - x 4Sumo DL 10 - 2H High Pull 10 - x 5Alternating Swing / Snatch 5/5 - x 3 FEB 12 - Wednesday Windmill 5/5 ... READ the POST

FEB 3 - Monday: SL Glute Bridge 10/10 - Pull Overs 10 - x 3Side Plank :15 sec R/L - Flutter Kick 20/20 - x 3TGU 1/1 w/ 5 Snatch at top of each TGU - x 5 FEB 4 - Tuesday: Clean and Press 5/5 - Squat 5/5 - x 4Row 10/10 - Sumo DL 10 - x 4Snatch Heavy 5/5 - x 5 FEB 5 - Wednesday TGU 3/3 x ... READ the POST

JAN 27 - Monday: SLDL 10/10 - Row 5/5 - x 4Press 5/5 - Squat 10 - x 3Alternating Swing 10/10 - x 4 JAN 28 - Tuesday: TGU 3/3 - x 3Pullup x ? or hang - Lunge 10/10 - x 4Snatch 10/10 -x5 JAN 29 - Wednesday Windmill 5/5 - x 3Dbl Clean 5 - Dbl Squat 5 - Dbl Swing 5 - x 4Clean and Jerk - ... READ the POST

JAN 20 - Monday: Glute Bridge 10/10 - OA Plank :10sec each x 4Sumo DL 10 - 2H High Pull 10 x4Alternating Swing 10/10 x 3 JAN 21 - Tuesday: 1H DL 5/5 heavy - Clean 5/5 heavy x4Goblet Squat 10 - Row 5/5 x 5Snatch 5/5 x4 JAN 22 - Wednesday Windmill 5/5 x 3SLDL heavy 5/5 - Row 5/5 x ... READ the POST

JAN 13 - Monday: Floor Press 5/5 - Pushups 10 x 4Clean and Squat 101/10 x 5Alternating Swing 10/10 - x 3 JAN 14 - Tuesday: Clean and Press ladder 1,2,3 x 3Kickstand DL 5/5 -Tricep Extension 10 x 3Snatch 5/5 - Swing 10 x 3 JAN 15 - Wednesday 1/2 Kneeling press 5/5 - 1/2 kneeing ... READ the POST

JAN 6 - Monday: Windmill 3/3 x 3TGU 1/1 x 3Clean, Press, Squat 5/5 x 5 JAN 7 - Tuesday: OH Carry 5/5 x 4SLDL 5/5 - Clean 5/5 x 4Swing heavy 5/5 x 4 JAN 8 - Wednesday 1/2 TGU w/ 5 Press x 4Reverse Lunge 10/10 -Pull ups ? x 31H Swing 10/10 x 4 JAN 9 - Thursday: Clean 5 - Squat 5 ... READ the POST

Dec 30 - Monday: Last two days 2024 then Kick into a strong start to 2025!Dbl Clean 5 - Dbl Press 5 - x 5Dbl Deadlift 5 - Dbl Swing 10 - x 5 Dec 31 - Tuesday: Finish out 2024 Strong!!Clean and Press 5/5 - Kickstand Squat 5/5 - x 51H Swing 10/10 - Plank :60 sec - x 5 JAN 1 - ... READ the POST

Dec 2 - Monday: Floor Press 5 - TGU 1 R xfer repeat L - x 4Sumo Deadlift 10 - Squat 10 - x 31H Swing 10/10 - x 4 Dec 3 - Tuesday: Pushup Ladder x 1,2,3,4,5,6,7,8,9,10Pull up x ? - Rev. Lunge 10/10 -x 3Snatch 10/10 -x4 Dec 4 - Wednesday Windmills 5/5 -x 3Kickstand Deadlift 10/10 - Row ... READ the POST