Tuesday: 1. Lunges x10 R/L, snatch x5 R/L, Russian Twist x4 Vups x20 - Rest & Repeat x4 2. TGU w/5 Presses at top x3 R/L 3. Swing x20, H2H x20, 1 Arm x20 R/L - Rest & Repeat x4 Wednesday: 1. Windmill :30 ea, Dbl Squat :30, Dbl Snatch :30 - for 20 min 2. Cross Crunch x10 R/L, Bear ... READ the POST

Tuesday: 1. Star Jumps x10, Burpee x10 (Repeat x4) 2. Squat x5, Row x5 ea (Repeat for 15 mins) 3. Plank x:20/ Flutter x:20 (Repeat x 2) Wednesday: 1. 10 min - TGU x3 R/L 2. 1 Arm Swing x10 R/L, Squat x10, PP x10/10 (Repeat x3) 3. Mt. Climbers x40, Push up x20 (Repeat x3) Thursday: 1. HP ... READ the POST

Tuesday: 1. TGU x1 R/L (Repeat x4) 2. 1/2 Knee Press x5 R/L, Woodchop x10 R/L (Repeat x4) 3. Fig 8 x10 R/L, Plank :60 (Repeat x3) 4. Squat x10, Lunge x10 R/L (Repeat x5) Wednesday: 1. Skate x20, Pushup x10 (Repeat x4) 2. 1 Arm Swing x1 min R/L - 1 min Rest (Repeat) 3. Vups, Knee Tuck, ... READ the POST

Tuesday: 1. 1/2 Getup x10 R/L 2. H2H Swing x20, Squat x20 - (Repeat x3) 3. RDL x5 R/L, Burpee x10 - (Repeat x4) Wednesday: 1. Pushup Ladder 1-5-1 2. DMP x5, D Row x5, FSQ x10, Windmill x5, DSW x15 - (Repeat x4) 3. Stack :30/:30 - Swing, Lunge, Clean, Squat, Row (Repeat x3) Thursday: 1. ... READ the POST

Tuesday: 1. Side Plank, Flutter, V Ups - :20ea  (Repeat x3) 2. Swing - Catch - Squat  x 10 (Repeat x3) 3. Tri-press,  Squat Bi-Curl , Lunge x 10 (repeat x 4)   Wednesday: 1. 1/2 Knee Press x5 R/L, WoodChop x10 R/L (Repeat x3) 2. Swing :30/Burpee :30 - Rest - Swing :30/ StarJump :30 ... READ the POST

REST as needed between round :) Have a great week. Tuesday: 1. Walking lunges x10ea, Swing x25 - Repeat x3 2. Windmill w/3 R/L Snatch @ top - Repeat x4 3. MP 3 bells - Repeat x3 4. Walking lunge x10 ea, Pushup x20 - Repeat x3 Wednesday: 1. HP x10, Pushup x15, Mt. Climber x20, Plank :60 - ... READ the POST

Tuesday: 1. TGU x3 R/L, 1/2 GU x10 R/L - Repeat x2 2. Floor Press x8 R/L, Push up x10 - Repeat x3 3. 20 min (alternate): Swing x20, Squat x10 Rest as needed & Repeat Wednesday: 1. Snatch x15/15, Lunge x15/15 - Repeat x4 2. Alt Row x10, Alt Pres x10, Alt Cleans x10 - Repeat x 3 3. 1 Arm ... READ the POST

Tuesday: 1a. Goblet Squat x 5, Lunge x10/10 *Rest & Repeat x 3 2. Seasaw Press x10 R/L, Rack Hold :30 *Rest and Repeat x3 3.  Swings x10, Burpee x25 *Rest & Repeat x4 Wednesday: 1. TGU 1/1 * Rest & Repeat x3 2. Swing, Clean, Squat, Press x10 R/L *Rest & Repeat x3 3. ... READ the POST

Happy 2017 ! Let's Kick this Year off STRONG! Tuesday: 1. DCL, DMP, FSQ, DPP, FSQ *90sec Rest & Repeat x6 2. RDL x5 R/L, Row x5 R/L * Rest & Repeat x3 3.  10 min: Swing :30 work/:30 rest Wednesday: 1. :30 Work/:30 Rest 1 Arm Swing, 1 Arm Row, 1 Suitcase DL, 1 HP, 1 PP (Right ... READ the POST

Tuesday: 1. Windmill  - Press x10, Pushup x10 *Rest - x3 Sets 2. DHP x5, DCL & DMP x5, DSN x5, FSQ x5 *Rest - x3 Sets 3. 15 min - AMRAP Thruster x10 R/L, Squat x5 R/L Wednesday: 1. Swing x20 2. Swing, Snatch, Squat Press x5 R/L each *Rest - x5 Sets 3. HP/Catch/Squat x10 - Rest - x3 ... READ the POST

Tuesday: 1. Arm bar x3 R/L, TGU x3 R/L *Rest - x3 Sets 2. Swing, Clean, HP, Snatch x5 R/L *Rest - x4 Sets 3. Squat x10. Skate x20 *Rest - x3 Sets 4. Hollow Rockers x20 Wednesday: 1. Swing x10, Walking Lunges x10 each *Rest - x 3 Sets 2. MP x5 R/L, Row x5 R/L - *Rest - x4 Sets 3. ... READ the POST

Tuesday: 1. Vsit Press x5ea, Russian Twist x20ea -Rest/Repeat x4 2. HP x10 R/L,  Squat Jump x10, Push up x20 -Rest/Repeat x4 3. Swing :30, Burpee :30, Rest :30 Repeat x4 Wednesday: 1. Windmill x10 R/L x 3 2. Sumo DL - Heavy x5, Swing - Heavy x10, Plank :60 -Rest/Repeat ... READ the POST

Tuesday: 1a. OH Walk x :30 sec 1b. Row x5 ea - Rest/Repeat x4 2. Circuit: Rev. Lunge :30ea, Burpee :30, C&P :30ea, Squat :30, Snatch :30ea, - Rest/Repeat x4 3. H2H x20 - Rest/Repeat x4 Wednesday: 1a. 1/2 TGU x10 R/L, 1b. 1/2 Knee Press x5 R/L -Rest/Repeat x3 2a. Squat x20, 2b. ... READ the POST

  Tuesday: 1. Plank x 20sec/flutter x 20sec -Rest & Repeat x 3 2. Pull up x4, Suitcase DL x5 R/L MP x5 R/L -Rest & Repeat x4 3. :30/:30 Thrusters/Burpee -Rest & Repeat x 3   Wednesday: 1. Fig 8 x 10 R/L -Rest & Repeat x3 2. Leg Levers x 20/Leg ... READ the POST

Tuesday: 1a. Starjumps x15, 1b. Plank :60 -Rest/Repeat x3 2a. Snatch x10R/L, 2b. OH Lunge x10 R/L - Rest/Repeat x3 3a. HP x10, 3b. Pushup x10 - Rest/Repeat x3 Wednesday: 1. Walking Lunges x 12R/L -Rest /Repeat x 2 2. Dbl Swing :30,  Clean & Rack Hold :30 - Rest/Repeat x3 3. OH ... READ the POST

Tuesday: 1a. Walking Overhead carry :30 sec 1b. Flutter kick x20 R/L *Rest/Repeat x4 2a. Burpee x10 2b. Swing x10 2c. Squat x10 *Rest/Repeat x4 3a. HP x10 3b. Mt. Climber x50 *Rest/Repeat x3   Wednesday: 1. Swing x10, H2H x10  R/L * Rests/Repeat x4 2. RDL x8 R/L, Row x8 ... READ the POST