Aug 8- Monday: Arm Bar 5/5 - Crooked Arm Bar 5/5Rest and repeat x 21/2 Kneeling Press 5/5 and 1/2 Kneeling Windmill 5/5Rest and repeat x 3Lunge 10/10 - Squat 10Rest and repeat x 5 Aug 9 - Tuesday: Press ladder 1,2,3Rest and repeat x 3SLDL 10/10 - Row 10/10Rest and repeat x 31H Swing 10/10 ... READ the POST

Aug 1 - Monday: Cobra to Down Dog x 10Arm Bar 3/3 - Windmill 5/5Rest and repeat x 2Clean and Jerk Ladder 2,4,6 R/LRest and repeat x 3Swing 10 - Squat 5rest and repeat x 5 Aug 2 - Tuesday: OAPU 3/3 - Pistol 3/3 Rest and repeat x 5Lunge 10/10 - 1H Swig 10/10Rest and repeat x 5 Aug 3 - ... READ the POST

July 25 - Monday: Arm bar 3/3 - 1/2 Kneeling Press 5/5Rest and repeat x 3Windmill 5/5 - Snatch 10/10Rest and repeat x 5Squat 5 - Plank :30 secRest and repeat x 3 July 26 - Tuesday: Pull up x ? - Pushup x 10Rest as needed - Repeat x 3SLDL 10/10 - Row 5/5Rest and repeat x 32H Swing 10Rest and ... READ the POST

July 18- Monday: TGU 1/1 - Rest and repeat x 3Squat Heavy 5R/L - Row 5R/L Rest and repeat x 4Press 1 - Push Press 1 - Jerk 1 x 2R/LRest and repeat x 4 July 19 - Tuesday: Windmill 5/5 - Rest and repeat x 3Pistol 5R/L - OAPU 5R/LRest and repeat x 52H Swing 20 - Rest and repeat x3 July 20 - ... READ the POST

July 11 - Monday: Kickstand DL 5/5 Heavy - Plank :30 secRest and repeat x 5TGU 1/1 Rest and repeat x 32H Start Stop Swing 10 - Squat 10Rest and repeat x 5 July 12- Tuesday: Windmill 5/5Rest and repeat x 3Clean and Press 5/5 - Lunge 10/10Rest and repeat x 41H Swing 10/10 Rest and repeat x ... READ the POST

HAPPY 4th of JULY - Monday: Toe Touch Walk Outs to Plank x 10Clean and Jerk Ladder 2,4,6 R/LRest and repeat x 5Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 June 7- Tuesday: A. Ladder: Pushup/ Squat 2,4,6,8,10Rest as neededB. Stacking Lunge 15 sec R/L - Rest Lunge 15 sec R/L ... READ the POST

June 27 - Monday: Toe Touch Walk Outs to Plank x 10Squat and Pushup Ladder 1-10-1rest as needed Lunge 10/10 - Row 10/10 rest and repeat x 32H swing 10 rest and repeat x 3 June 28 - Tuesday: 1H Sumo DL Heavy 5/5Military Press 5/5Rest and repeat x 4KickStand Squat 5/5Pull up x ? / Flexed Hang ... READ the POST

June 20 - Monday: Arm Bar 3/3 - Crooked Arm Bar 3/3Windmill 3/3 - Bent Press 1/1Rest and repeat x 3Step back clean to Lunge 10/10Rest and repeat x 4 June 21 - Tuesday: Press Ladder 1,2,3Rest and repeat x 3Dbl Clean 5 - Dbl Squat 5Rest and repeat x 5 June 22 - Wednesday Heavy Kickstand ... READ the POST

June 13- Monday: Pushup Ladder 1-5-1Squat 10 - Row 5/5Rest and repeat x 32H Start/Stop Swing 10Rest and repeat x 5 June 14- Tuesday: Pullups x ? / Flex hang for timeRest and repeat x 3SLDL 10/10 - Press 5/5Rest and repeat x 4Clean 5R - Swing 10R xfer and repeat LRest and repeat x 3 June ... READ the POST

June 6- Monday: Good Mornings 10 (slow hinge, pause and slow return to stand)Rest and repeat x 2Halo 5/5 - Tricep Press 10Rest and repeat x 2Squat 10 - Squat hold :20 sec -Squat Jump 10Rest and repeat x 32H Swing 20 Rest and repeat x 3 June 7- Tuesday: TGU 2/2Rest and repeat x 3SLDL 5/5 - ... READ the POST

May 30- Monday: (Day of Remembrance for military friends lost) Walking Lunges 15/15 - Plank :30 secRest and repeat x 4Clean and Press ladder 1,2,3Rest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 3 May 31 - Tuesday: TGU 3/3Rest and repeat x 31H Heavy Sumo DL ... READ the POST

May 23- Monday: Squat Ladder (2,4,6)x 3Rest as needed between rungs and setsPushup 10 - Row 5/5Rest and repeat x 32H Swing 20 - Hollow Hold :30 secRest and repeat x 3 May 24 - Tuesday: TGU 1/1 w/ 5 snatch at the topRest and repeat x 4SLDL 10/10 - Split Lunge 10/10Rest and repeat x 3Push ... READ the POST

May 16- Monday: Walking Lunges :30 - Plank :30 secRest and repeat x 41H Swing :30 sec - Squat :30 secRest and repeat x 5 May 10 - Tuesday: Military Press Ladder (1,2,3) x 4Rest as neededSLDL 5/5 - Row 5/5Rest and repeat x 4Snatch 10/10 Rest and repeat x 3 May 11 - Wednesday TGU 1/1 w/ ... READ the POST

May 9- Monday: Deadlift- Medium weight (1,2,3) x 3 rest as needed between reps, 5 min between setsPress 5/5 - Pistol 5/5Rest and repeat x 5 May 10 - Tuesday: Pushup x 10 - Squat x 10Rest and repeat x 3Row 5/5 - SLDL 5/5Rest and repeat x 32H Swing x 10Rest and repeat x 3 May 11 - ... READ the POST

May 2- Monday: OH Carry :15 sec R - Rack squat :15 sec R - Repeat on L sideRest and repeat x 4Row 10/10 - Lunge 10/10Rest and repeat x 3Swing Start/Stop 10Rest and repeat x 3 May 3 - Tuesday: Windmill 5/5Rest and repeat x 2TGU 1/1 with Press at each phaseRest and repeat x 3Pullup x ? (or ... READ the POST

Apr 25- Monday: Sump DL 5 - Pushup 10Rest and repeat x 42H Swing 10 - Squat 5rest and repeat x 5 Apr 26 - Tuesday: Walking Lunges :15R/L - OA Plank :15 R/LRest and repeat x 4Clean and Press Ladder 1,2,3,4,5Rest as neededSquat :15 R/L - Row :15 R/LRest and repeat x 4 Apr 27 - ... READ the POST

Apr 18- Monday: Walking lunges 10/10 - Plank :30 secRest and repeat x 4Pull up x ? - or Flexed Arm Hang for timeRest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 Apr 19 - Tuesday: Rack Carries :15 R/L - Goblet Squat 10Rest and repeat x 4Kickstand DL 5/5 - ... READ the POST

Apr 11- Monday: Farmers Carries :15 sec R/L - OH Carries :15 sec R/LRest and repeat x 4Reverse Lunge 15/15 - Pushup 10Rest and repeat x 32H Swing 20Rest and repeat x 3 Apr 12 - Tuesday: OAPU 5/5 - Squat 10Rest and repeat x 3TGU 1/1 Rest and repeat x 4Snatch 15/15, 10/10, 5/5Rest as needed ... READ the POST