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

Nov 25 - Monday: Arm Bar 5/5 - Bent Press 1/1 - x4Press 5/5 - Squat 10 - x3Alternating Swing 20- x4 Nov 26 - Tuesday: Clean and Over head Lunge 10/10 - x3SLDL 10/10 - High Pull 10/10 - x3Snatch 5/5 -x5 Nov 27 - Wednesday TGU 1/1 -x3Windmill 5/5 - x3Curtsy Lunge 10/10 - Row 5/5 - ... READ the POST

Nov 18 - Monday: Pushup 10 - Floor Press 10/10 - x3SLDL heavy 5/5 - Squat 10 - x31H Swing 10/10 - x4 Nov 19 - Tuesday: TGU 1/1 w/ 3 Press at top of each rep - x3Kickstand DL 10/10 - Row 5/5 - x4Snatch 5/5 - 1H Swing 5/5 - x3 Nov 20 - Wednesday Heavy 1/2 TGU 3/3 - x3Rack Squat 5/5 - ... READ the POST

Nov 11 - Monday: Happy Veterans Day!!Plank :30 sec - Swing 10 - x4Walking Lunges 10/10 - Push Press 10/10 - x5 Nov 12 - Tuesday: TGU 1/1 - x3SLDL 10/10 - Row 5/5 - x4Snatch 10/10 - 1H Swing 10/10 - x3 Nov 13 - Wednesday Windmills 5/5 -x3Curtsy Lunge 10/10 - OAPU 3/3 -x4Clean 10/10 - ... READ the POST

Nov 4 - Monday: Glute Bridge 20 - Floor Press 10/10 - x 3Plank :30 sec - Squat 10 - x 3Alternating Swing 10/10 - x 4 Nov 5 - Tuesday: Clean and press Ladder x 1,2,3,4,5 -x3SLDL 10/10 - Pull up x ? -x4Snatch 10/10 -x3 Nov 6 - Wednesday TGU 1/1 w/ 3 windmills at top -x3Reverse Lunge ... READ the POST

Oct 28 - Monday: TGU 3/3 - x 3Curtsy Lunge 10/10 - Squat 10 - x 3Pushups 10 - 2H Swing 10 - x 4 Oct 29 - Tuesday: Sumo DL 10 - OAPU 5/5 - x 3Pullups x ? or Row 5/5 - Pistol 5/5 - x 4Snatch 10/10 -x 3 Oct 30 - Wednesday Windmill 5/5 - x 3Clean and Lunge 10/10 - Push Press 5/5-x4Plank ... READ the POST

Oct 21 - Monday: Windmill 5/5 - x 3Sumo DL 5 - Heavy Push Press 5/5 - x 3IH Swing 10/10 - x 4 Oct 22 - Tuesday: TGU 1/1 - x 3Pistol 5/5 - OAPU 5/5 - x 4Swing 5/5 - Snatch 5/5 - x 3 Oct 23 - Wednesday Arm Bar 3/3 - Crooked Arm Bar 3/3 - x 3Curtsy Lunge 10/10- Flutter Kicks 20/20 - x ... READ the POST

Oct 14 - Monday: TGU 3/3 - x 3Plank :30 sec - Lunge 10/10 - x 3Alternating Swing 10/10 - x 4 Oct 15 - Tuesday: Clean and press Ladder x 1,2,3 - x 3SLDL 10/10 - Row 5/5 x 4Snatch 10/10 -x3 Oct 16 - Wednesday Windmills 5/5 - x3Kickstand DL 10/10 - Row 10/10 -x4Clean 10/10 - Swing 10/10 ... READ the POST

Oct 7 - Monday: Floor Press 10/10 - Push up 10 - rest and repeat x 3Plank :30 sec - SLDL 10/10 - rest and repat x 4Alternating Swing 10/10 - rest and repeat x 3 Oct 8 - Tuesday: Clean 5/5 - Press 5/5 - Squat 5/5 - rest and repeat x 4Custry Lunge 10/10 - Pull up x ? - rest and repeat x 31H ... READ the POST

Sept 30 - Monday: Windmill 5/5 - rest and repeat x 3Walking lunges 10/10 - Pushups 10 - rest and repeat x 31H Swing 10/10 - rest and repeat x 3 Oct 1 - Tuesday: TGU 1/1 - rest and repeat x 3Sumo DL 10 - Row 5/5 -rest and repeat x 4Snatch 10/10 -x 3 Oct 2- Wednesday Clean and Push ... READ the POST

Sept 23 - Monday: Glute Bridge 20 - Floor Press 10/10 - x 3Plank :30 sec - Squat 10 - x 3Alternating Swing 10/10 - x 4 Sept 24 - Tuesday: Clean and press Ladder x 1,2,3,4,5 -x3SLDL 10/10 - Pull up x ? -x4Snatch 10/10 -x3 Sept 25 - Wednesday TGU 1/1 w/ 3 windmills at top -x3Reverse ... READ the POST

Sept 16 - Monday: TGU 3/3 - Rest and repeat x 3Dead Clean 5/5 - Dead Snatch 5/5 - Rest and repeat x 31 min Swing - 1 min Squat - 1 min rest - Repeat x 5 Sept 17 - Tuesday: Pushup ladder 2,4,6 - Rest and repeat x 2Sumo DL 10 - 2H High Pull 10 - Rest and repeat x 3Snatch 10/10 -x5 Sept 18 ... READ the POST

Sept 09 - Monday: Toe Touch x 3 - Walk out to Plank and back x 3 - Cobra x 3Flexed Arm Hang x ? or Pullups x ? - Rest and repeat x 3Lunge 10/10 - Alternating Swing 10/10 - Rest and repeat x 4 Sept 10 - Tuesday: Dbl Clean and Press 5 - Dbl Front Squat 5 - Rest and repeat x 4Kickstand DL ... READ the POST

Sept 02 - Monday: SL Glute Bridge 10/10 - Russian Twist 20/20 - x 4Split Squat 10/10 - Tricep Press 10 - x 3Alternating Swing 10/10 - x 4 Sept 03 - Tuesday: Arm Bar 3/3 - Crooked Press 3/3 - x 2SLDL 10/10 - Windmill 5/5 - x 4Snatch 5/5 x 5 Sept 04 - Wednesday 1/2 TGU 3/3 - x 3Clean 5R ... READ the POST