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
1/12: Week of Workouts
Tuesday: 1. DHP x5, DSN x5, SSp x5 :90sec between sets - x 5 sets 2. Bear crawl x :60 sec, Scissor Planks x :30 sec rest and repeat x 3 3. Burpee x10, Donkey Kicks x10 rest and repeat x 4 Wednesday: 1. 1 min swing, 1 min squat, 1 min recovery - x4 2. Snatch x5R/L, ... READ the POST
1/5: Week of Workouts
Tuesday: 1. Snatch 15 R/L, Heavy squat x5 , Dynamic Lunge x10R/L, rest -repeat x5 2. Swing x10 R/L, Pushup x10, Mt Climbers x50 rest & repeat x3 3. Plank :30 sec x 2 sets Wednesday: 1. 2H Swing x20, RDL x10 R/L, 1 H Swing x10 R/L, Reverse Lunge x10 R/L rest & ... READ the POST
12/29: Week of Workouts
Tuesday: 1. Squeeze curl - Press x 10 - x3 2. HP-Catch-Squat x 10, Push ups x 20 -x4 3. Swing x 20, Skate x 20, Swing x 10, Burpee x 10 - x3 Wednesday: 1. Burpee x 15/x2 2. RDL x5, Swing x20 x3 3. MPx5/5, Squat x10 x3 4. Snatch x 15R/L, Jump Rope x 1 min - x3 Thursday: 1. ... READ the POST
12/1: Week of Workouts
Tuesday: 1. Sumo Deadlift x 10, Squat Jump x 10 - rest & repeat x 3 2. Snatch x 15 R/L rest & repeat x 4 3. HighPull x 10 R/L, Push up x 10 rest & repeat x 3 Wednesday: 1. Kick Stand Deadlift x 8R/L, Push up x 10 - rest & repeat x 3 2. Thrusters x 10 R, Squat ... READ the POST
11/24: Week of Workouts
Tuesday: 1a. Swing x 20 1b. Push up x 20 1c. Mt Climber x 20 rest & repeat x 3 2a. Clean x 8, Squat x 3 R/L 2b. Clean x 5, Squat x 2 R/L 2c. Clean x 3, Squat x 1 R/L rest & repeat x 4 Wednesday: 1. Walking lunges x 10 R/L - rest & repeat x 4 2. Side Plank with Hip taps x 10 ... READ the POST
11/17: Week of Workouts
Tuesday: 1. 10 Clean & Press r/l - rest & repeat x2 2. 5 Windmills r/l, 5 squats r/l - rest & repeat x 4 3. Swing ladder 2,4,6,8,10 -rest & repeat x3 Wednesday: 1. Overhead walk x :30R/L, Swing x :30 – rest & repeat x 4 2. Dbl High Pull x5, Dbl Clean x5, ... READ the POST
11/10: Week of Workouts
Tuesday: 1. Windmills x 5/5 2a.=> Walking Lunges x :30sec 2b.<= High knees x :30 - rest & repeat x 2 3a. Clean very heavy x2/2 3b. Push Press heavy x4/4 3c. Military Press med x6/6 3d. Swing light x8/8 -rest & repeat x 4 Wednesday: 1. Pullup or hollow hang 2. Up/down Plank ... READ the POST
11/3: Week of Workouts
Tuesday: 1. Pullups or flex arm hang for time x3 sets 2a. Pushup x 10 2b. Squat x 10 2c. Mt. Climber x 5 - rest & repeat x 4 3a. Alternating Military press x 5/5 3b. Alternating Lunges x 10/10 - rest & repeat x 4 Wednesday: 1. Rack Carries x :30R/L, Front Squat x 4 – rest & ... READ the POST
10/27 Week of Workouts:
Tuesday: 1. ½ TGU x 5/5 2. ½ Knee Military Press x 5R, ½ Knee woodchop x 10R – repeat L rest & repeat x 2 3. Alternating Snatch x 20, Hand to hand swing x 20 rest and repeat x 3 Wednesday: 1. Farmers Walk x :30 sec / Overhead walk x :30 – rest & repeat x 4 2. Dbl High Pull x5, Dbl ... READ the POST
10/20 Week of Workouts:
Tuesday: Stacking Day - :30 sec work/ :30 sec rest Squat :30, Rest :30 Squat :30, swing :30, Rest :30 Squat :30, swing :30, Lunge :30, Rest :30 Squat :30, swing :30, Lunge :30, Push up :30 Long rest & repeat x 4 Wednesday: 1. TGU x 5r/l x 2 2. Thruster x 10r/l, Donkey Kicks x 10 – ... READ the POST
4/6: CATTINESS & COMPETITION
In today’s world cattiness and competition are running ramped. It seems so much more prevalent between women. Take a second, close your eyes and picture a room filled with 50 women. What does that feel like to you? Do you feel anxiety building from within? Now add to that same vision that those 50 ... READ the POST
