March 13- Monday: Windmill 5/5 - Rest and repeat x 3TGU 1/1 with 5 Press at top of each rep - Rest and repeat x 4Squat 5 - 2H Swing x 10 - Rest and repeat x 4 Mar 14 - Tuesday: OAPU 3/3 - Pistol 3/3 - Rest and repeat x 3 Pull up x ? (flexed arm hang for time if needed) - Rest and repeat x ... READ the POST
2023 – Wk 10: Workouts
March 6- Monday: Arm Bar 3/3 - 1/2 Kneeling Windmill 3/3rest and repeat x 2Pull up x ? - Sumo DL 10Rest and repeat x 3Start Stop Swing Heavy 5Rest and repeat x 5 Mar 7 - Tuesday: Ladder 2, 4, 6, 8, 10 Squat rest as neededSwing - Clean - Snatch 10/10Rest and repeat x 4 Mar 8 - ... READ the POST
2023 – Wk 09: Workouts
Feb 27- Monday: Dbl KB Circuit:Dbl Clean 5 - Dbl Squat 5 - Dbl Push PressRest and repeat x 5Dbl Swing 10Rest and repeat x 5 Feb 28 - Tuesday: Windmill 5/5 Rest and repeat x 3Pull up x ? - Lunge 10/10Rest and repeat x 41H Swing 10/10Rest and repeat x 4 Mar 1 - Wednesday: Press Ladder ... READ the POST
2023 – Wk 08: Workouts
Feb 20- Monday: Walking Lunges 10/10 - Plank :30sec Rest and repeat x 4Pullup x ? (or flexed arm hang for time) - Squat 10Rest and repeat x Feb 21 - Tuesday: TGU 1/1 Rest and repeat x 3Clean 5/5 - Press 5/5 - Squat 5/5Rest and repeat x 52H Swing 10 Rest and repeat x 3 Feb 22 - ... READ the POST
2023 – Wk 07: Workouts
Feb 13- Monday: Windmill 5/5 - rest and repeat x 3Clean - Squat - Press 5/5 - rest and repeat x 4Snatch Heavy 5/5 - rest and repeat x 4 Feb 14 - Tuesday: Ladder Pullup - Squat (1-5) - rest and repeat 3 Pistol 5/5 (pick elevation) - OAPU 5/5 - rest and repeat x 31H Swing 10/10 - rest and ... READ the POST
2023 – Wk 06: Workouts
Feb 6 - Monday: Swing Ladder 4 bells sizes10 swings per bell - Rest and repeat x 3Squat 10 - Plank :30 sec - Rest and repeat x 3 Feb 7 - Tuesday: Pull up Ladder 1,2,3 - Rest and repeat x 3Curtsy Lunge 10/10 - OAPU 5/5 - Rest and repeat x 3Snatch 10/10 - Rest and repeat x 3 Feb 8 - ... READ the POST
2023 – Wk 05: Workouts
Jan 30- Monday: Clean and Press Ladder 1,2,3 - x 3Sumo DL 10 - Pushup 10 - Rest and repeat x 3Row 5/5 - Squat 5 - Rest and repeat x 5 Jan 31 - Tuesday: Heavy OH Carry :15R/L - OA plank :15 R/L Rest and repeat x 3Curtsy Lunge 10/10 - Hollow Rocker 20 Rest and repeat x 21H Swing 10/10 - x ... READ the POST
2023 – Wk 04: Workouts
Jan 23- Monday: Halo 5/5 - Windmill 5/5 - Rest and repeat x 3Farmers Carry :15 R/L - Lunge :15 R/L - Rest and repeat x 41H Swing 10/10 - Squat hold :20 sec - Rest and repeat x 4 Jan 24 - Tuesday: TGU 1/1 - Rest and repeat x 4Clean - Press - Squat 5/5 - Rest and repeat x 52H Swing 20 - Rest ... READ the POST
2023 – Wk 03: Workouts
Jan 16- Monday: Clean and Press Ladder 1,2,3 - Rest and repeat x 3SLDL 5/5 - Row 5/5 - Rest and repeat x 51H Start/Stop 5/5 - Rest and repeat x 3 Jan 17 - Tuesday: Heavy Farmers Carry :15 R/L - Plank :15 sec - Rest and repeat x 3Curtsy Lunge 10/10 - Hollow Rocker :20 sec - Rest and repeat x ... READ the POST
2023 – Wk 02: Workouts
Jan 09- Monday: OH Carry :15 R/L - Rest and repeat x 41H Sumo DL 5/5 - Row 5/5 - Reset and repeat x 32H Swing 10 - Rest and repeat x 5 Jan 10 - Tuesday: Pistol 5/5 - OAPU 5/5 - Rest and repeat x 4HLR 1 - Pull up 1 - Rest and repeat x 41H Swing 10/10 - Rest and repeat x 4 Jan 11 - ... READ the POST
2023 – Wk 01: Workouts
Jan 02- Monday: Let's kick off 2023 Strong!!!2H Swing 201H Swing 10/10H2H Swing 202H Swing 15Rest as needed and repeat x 4 Jan 03 - Tuesday: 1/2 TGU 1/1 - Rest and repeat x 3Dbl Clean 5 - Dbl Squat 5 - Rest and repeat x 42H Start/Stop Heavy Swings x 5 - Rest and repeat x 5 Jan 04 - ... READ the POST
2022 – Wk 52: Workouts
Dec 26 - Monday: Pushup x 10 - Hollow Rocker x 20 - rest and repeat x 3Clean 5/5 - Jerk 5/5 - Push Press 5/5 - rest and repeat x 4Dbl Sumo Deadlift x 5 (Heavy) - rest and repeat x 5 Dec 27 - Tuesday: OH Carry :15 sec R/L- Farmers Carry :15 sec R/L - Rest and repeat x 3TGU 1/1 - Rest and ... READ the POST
2022 – Wk 51: Workouts
Dec 19 - Monday: TGU 1/1 - rest and repeat x 4Clean and press 5/5 - Squat 5/5 - rest and repeat x 32H Swing 10 - Plank : 30 sec - rest and repeat x 5 Dec 20 - Tuesday: Ladder: Pushup/ Squat 2,4,6,8,10Rest as needed Stacking Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Press 15 sec R/L - ... READ the POST
2022 – Wk 50: Workouts
Dec 12 - Monday: Windmill 5/5 Rest and repeat x 31H Swing ladder 1 -10 - 1Rest as needed until complete the full up and down ladderSquat 10 - Squat hold :10 - Calf Raises 20Rest and repeat x 3 Dec 13 - Tuesday: Kickstand 5/5 - OAPU 5/5Rest and repeat x 5Row 10/10 - Squat 10Rest and repeat x ... READ the POST
2022 – Wk 49: Workouts
Dec 5 - Monday: TGU w/ :15 overhead carry R/LRest and repeat x 4Pushup x 10 - Row x 10/10 Rest and repeat x 3Squat x 5 - Squat jump x 10 - Squat hold x :15Rest and repeat x 4 Dec 6 - Tuesday: Walking Lunges 10/10 - Squat x 10Rest and repeat x 4Press Ladder 1,2,3,Rest and repeat x 3Swing ... READ the POST
2022 – Wk 48: Workouts
Nov 28 - Monday: Toe Touch Walk Outs to Plank x 10Arm Bar 3/3 -x 2Reverse Lunge 10/10 - Push up 10 - Rest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 Nov 29 - Tuesday: OH Carries :30 R/L - Rest as neededCurtsy 10/10 - Press 5/5 - Rest and repeat x 4Squat 5 - ... READ the POST
2022 – Wk 46: Workouts
Nov 14 - Monday: TGU 1/1, 2/2, 3/3 - Rest as needed Rack Carries : 15R/L - Farmers Carries :15 R/L - Rest and repeat x 3Dbl Clean 5 - Dbl Squat 5 - Rest and repeat x 32H Swing 10 - Rest and repeat x 3 Nov 15 - Tuesday: Windmill 5/5 - Rest and repeat x 3Walking Lunges 10/10 - Push up 10 - ... READ the POST
2022 – Wk 45: Workouts
Nov 7 - Monday: Windmill 5/5 - Rest and repeat x 3Pullup x ? (or hang for time) - OA Plank :15 R/LRest and repeat x 3Thruster 10/10 - Rest and repeat x 5 Nov 8 - Tuesday: TGU 1/1 - Rest and repeat x 4Squat 5/5 - Pushup Press 5/5 - Rest and repeat x 52H Swing 10 - Hollow Rock 20 - Rest and ... READ the POST
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