April 19 - Monday: A1. 1/2 TGU 1/1A2. 1/2 Kneeling Press 5/5 Rest and repeat x 3B1. Rack Squat 5/5 - B2. Row 10/10Rest and repeat x 2C1. Sumo DL 10C2. Side Plank :15 sec R/LRest and repeat x2D. EMOM 15 min - Swing x 10/10 April 20 - Tuesday: A. Overhead Carry x :15 sec R/LRest and repeat x ... READ the POST

April 12 - Monday: A. TGU 1/1 with 5 Press at the top of each rep Rest and repeat x 3B1. Pullup x ?B2. Goblet Squat x 5Rest and repeat x 4C. Swing Ladder 1-10-1 April 13 - Tuesday: A. Press Ladder - 1,2,3Rest and repeat x 3B1. SLDL x 5/5B2. Row x 5/5B3. Windmill x 5/5Rest and repeat x 4C. ... READ the POST

April 5 - Monday: Ladder Row/Squat2R/L, 4R/L, 6R/L, 8R/L, 10R/LLadder Clean and Press1R/L, 3R/L, 5R/L2H Swing 5, 10, 15, 20 April 6 - Tuesday: A1. Curtsy Lunge 10/10A2. Goblet Squat 10Rest and repeat x 3B1. Rack Carry :15 R/LB2. Overhead Carry :15 R/LRest and repeat x 4C. Side Step Swing ... READ the POST

Mar 29 - Monday: A1. Toe Touch Walk Outs 5A2. Plank :20 secRest and repeat x 4B1. Clean 5RB2. Squat 5RB3. Press 5Rxfer and repeat L - then Rest and repeat x 4C. EMOM 10 min - 1H Swing 10/10 Mar 30 - Tuesday: A1. Walking Lunge 10/10A2. Side Plank :15R/LRest and repeat x 4B1. 1H Swing ... READ the POST

Mar 22 - Monday: A1. Heavy TGU 1/1A2. Heavy Squat 5Rest and repeat x 4B1. Row 5/5B2. Reverse Lunge 10/10Rest and repeat x 4 Mar 23 - Tuesday: A Clean and Press Ladder 1,2,3Rest and repeat x 3B1. Hollow Rocker 20B2. Squat Jump 20Rest and repeat x 5C. 2H Swing 20Rest and repeat x 4 Mar 24 ... READ the POST

Mar 15 - Monday: A1. Rack Carries :20 sec R/LA2. Straight Arm Plank Hold :20 secRest and repeat x 4B1. Rack Squat 5/5 B2. Press 5/5Rest and repeat x 4C. 2H Swing x 20 Rest and repeat x 5 Mar 16 - Tuesday: A. Pullup Ladder 1,2,3 (rows or flex hang if zero pullups)Rest as needed and repeat x ... READ the POST

Mar 8 - Monday: Stacking:Swing x :15 sec, Rest x :15 secSwing x :15 sec, Squat x :15 sec, Rest x :15 secSwing x :15 sec, Squat x :15 sec, Pushup x :15 sec, Rest x :15 secSwing x :15 sec, Squat x :15 sec, Pushup x :15 sec, Squat hold x :15 secLong rest and repeat x 4 Mar 9 - Tuesday: Sumo ... READ the POST

Mar 1 - Monday: TGU 1/1 w/ 5 Windmills at top - Rest and repeat x 3Pushup x 10 - Squat Jump x 20 - Rest and repeat x 4Snatch EMOM for 15 min (10 R/L) - Rest for remainder of min. Mar 2 - Tuesday: Pull up ladder 1,2,3 - Rest and repeat x 3Squat and 2H Swing ladder - 2,4,6,8,10Plank x :20 sec ... READ the POST

Feb 22 - Monday: Forward Crawls x :30 sec - Hollow Holds x :30 secRest and repeat x 3Pull up x ? (or Rows x 5/5) - Squat x 10Rest and repeat x 3High Pull x 10/10Rest and repeat x 10 Feb 23 - Tuesday: Press Ladder 1,2,3,4,5 - Rest and repeat x 3Walking Lunges x 15/15 - Plank x :20 sec - ... READ the POST

Feb 15 - Monday: TGU 3/3 x 3Squat Ladder 1-10-1Rear as neededSwing x20, Push-up x 10Rest & Repeat x 4 Feb 16 - Tuesday: A. Clean x 5/5B. Press x 5/5C. Lunge x 10/10Rest & Repeat x 41H Swing x 1min work/1min rest x 10 Feb 17 - Wednesday: A. Windmill x 5R/LRest and repeat x 3B. ... READ the POST

Feb 8 - Monday: A1. 1/2 TGU 1/1 - A2. 1/2 Kneeling Press 5/5 Rest and repeat x 3B1. Rack Squat 5/5 - B2. Row 10/10Rest and repeat x 4C1. Sumo DL 10 - C2. Side Plank :15 sec R/LRest and repeat x4D. EMOM 10 min - Snatch 10 Feb 9 - Tuesday: A. Ladder: Pushup/ Squat 2,4,6,8,10Rest as neededB. ... READ the POST

Feb 1 - Monday: Military Press Ladder 1,2,3,4,5 Rest and repeat x 3Squat x 10 - 2H Swing x 10Rest and repeat x 5 Feb 2 - Tuesday: Pullup x ? - (or Kettlebell Row 5/5)Rest and repeat x 4Walking Lunges x 10/10 - Plank x :30 secRest and repeat x 4Snatch x 10/10 Rest and repeat x 4 Feb 3 - ... READ the POST

Jan 25 - Monday: A1. 1/2 TGU 1/1 - A2. 1/2 Kneeling Press 5/5 Rest and repeat x 3B1. Rack Squat 5/5 - B2. Row 10/10Rest and repeat x 4C1. Sumo DL 10 - C2. Side Plank :15 sec R/LRest and repeat x4D. EMOM 10 min - Snatch 10 Jan 26 - Tuesday: A. Ladder: Pushup/ Squat 2,4,6,8,10Rest as ... READ the POST

Jan 18 - Monday: A. 1/2 Kneeling Press 5 - 1/2 Kneeling Woodchop 10 - R/LRest and repeat x 3B1. Cossack 10/10 - B2. High Pull 10/10Rest and repeat x 4C1. Squat 10 - C2. Rack Carry :15 sec R/LRest and repeat x3D1. 2h Swing 10 - D2. Mt Climber 50Rest and repeat x 3 Jan 19- Tuesday: A. Pushup ... READ the POST

Jan 11 - Monday: A1. Toe Touch Walk out 5 - A2. Cobra to Down Dog 5Rest and repeat x 3B1. Dbl Front Squat 5 - B2. Dbl Clean & Press 5Rest and repeat x 3C. Snatch 10/10 - EMOM for 15 min Jan 12 - Tuesday: A. Pullups x ? (or Flexed hang for time) Rest and repeat x 3B1. Press 5/5 - B2. ... READ the POST

Jan 4 - Monday: A1. Arm Bar 3/3 - A2. Crooked Arm Bar 3/3 Rest and repeat x 3B1. Goblet Squats 10 - B2. OAPU x 5/5 Rest and repeat x 3C. 2H Swing x 20 - EMOM for 15 min Jan 5 - Tuesday: A. Pullups x ? (or Flexed hang for time) Rest and repeat x 3B1. TGU 1/1 - B2. Reverse Lunge 10/10Rest ... READ the POST

Dec 28 - Monday: Windmill 5/5 - rest and repeat x 2Arm Bar 3/3 - rest and repeat x 3Walking Lunges x 10/10 - OAPU x 5/5 - Rest and repeat x 3Squat x 10 - Squat hold x :20 sec - Swing x 10Rest and repeat x 5 Dec 29 - Tuesday: Pull up Ladder 1,2,3 rest and repeat x 3 (rows if not able to do ... READ the POST

Dec 21 - Monday: Doubles Day:Dbl Swing 5 - Dbl Cl 5 - Dbl Squat 5 - Dbl Press 5Rest and repeat x 5Plank :20 sec - Flutter Kick :20 sec - Vup :20 sec Rest and repeat x 3 Dec 22 - Tuesday: Rear Elevated Split Lunge x 15/15 - Push up x 10 - Rest and repeat x 4High Pull - BU Clean x 10/10 - ... READ the POST