Tuesday: 1. Thruster x10 R/L, Squat Hold :20 R/L, MP x5 R/L *Rest & Repeat x3 2. Swing, Clean, Squat, Snatch - x5 R/L *Rest & Repeat x3 3. OH Walk/OH Lunge x10 R/L *Rest & Repeat x4 Wednesday: 1. Sumo DL x10, Swing x40 *Rest & Repeat x5 2. HP-Catch-Squat x15 * ... READ the POST
10/18: Week of Workouts
Tuesday: 1a. 1/2 knee press x5 R/L 1b. Woodchop x10 R/L *Rest & Repeat x3 2. Swing - Catch - Squat x20 *Rest & Repeat x 3 3a. Lunge Crossover x20 3b. HP x20 *Rest & Repeat x3 Wednesday: 1a. SLDL x10 R/L 1b. Row x5 R/L 1c. Swing x10 R/L *Rest & ... READ the POST
10/11: Week of Workouts
Tuesday: 1. HPx10 R/L, Clean x10 R/L, Squat x10 R/L *Rest & Repeat x3 2. Floor Press x8 R/L, Push ups x10 *Rest & Repeat x3 3. Light Snatch x1 min *Rest & Repeat x6 Wednesday: 1. Walking Lunge x 12R/L, burpee x10 *Rest & Repeat x4 2. Star Jump x10, ... READ the POST
10/4: Week of Workouts
Tuesday: Circuit 1: A. Rev Lunge :30 sec R/L B. Clean &Press :30 R/L C. Swing :30 R/L D. Squat 1 min -Rest & Repeat x5 Circuit 2: A. Mt. Climber x40 B. Pushup x20, C. Row x10 R/L - Rest & Repeat x4 Wednesday: 1.A. Pull up x ? 2A. Squat x15 3A. Plank :30 sec ?= number ... READ the POST
9/27: Week of Workouts
Tuesday: 1. TGU x 15min (2R/2L) 2. Swings x20, skate x20, Russian Twist x40 - Rest & Repeat x5 3. Clean :30 R/L, Squat :30 - Rest :60, Repeat x4 Wednesday 1. :30/:30 HP 2Hand / BW exercise x6 Rest & Repeat x3 2. Plank :60, Swing :60 - Rest & Repeat x4 3. Ladder: Squat 1, Push ... READ the POST
9/20: Week of Workouts
Tuesday: 1. Circuit 1: 20 min Total a. Windmill :30 sec each, b. Dbl Squat :30 sec, c. Dbl Snatch :30 sec - *Rest as needed 2. TGU w/5 Snatches x3 R/L 3. Circuit 2: a. DBL HP x10, b. Dbl Clean x5 c. Dbl Swing x10 - Rest & Repeat x5 Wednesday 1. Circuit 1: a. Row x10 R/L, b. ... READ the POST
9/13: Week of Workouts
Tuesday: 1. HP x10 R/L, Clean x10 R/L Squat x10 R/L, Swing x20 *Rest/Repeat x4 2. Thruster (2 hand) x10, HP (2 Hand) x10 *Rest/Repeat x4 "Thruster = squat to press" 3. Plank :15 sec/flutter kicks :15 sec *Rest/Repeat x 3 Wednesday: 1. Snatch x10 R/L, Row x5 R/L, ... READ the POST
9/6: Week of Workouts
Tuesday: 1. Clean x1R/L, FSQ x1 R/L, PP x1 R/L, FSQ x1 R/L, PP x1 R/L, Clean x1 R/L repeat x2 each side *Rest/Repeat x3 rounds 2. Light Swing 3 min - Rest/Repeat x3 3. Lunge x15 R/L - Rest/Repeat x4 Wednesday: 1. Circuit: Rev lunge :30R/L, 2H Swing :30 C&P:30 R/L, ... READ the POST
8/30: Week of Workouts
Tuesday: 1. DBL Long Press x10, DSW x20 Rest, Repeat x3 2. FSQ x10 / Rack Hold :30 Rest, Repeat x3 3. Snatch x20/20, Mt. Climbers x50 Rest, Repeat x5 Wednesday: 1. TGU x3 R/L - Repeat x3 2. Calf raise x20, jump x20, calf raise x20 Rest, Repeat x3 3. HP x10 R/L, BU ... READ the POST
8/23: Week of Workouts*
Tuesday: 1. Straight leg DL x10, Plank :30 *Rest/Repeat x3 2. Swing ladder 10 ea bell (4 diff weights) *Rest/Repeat x5 3. Row x10 R/L, Pushups x10 *Rest/Repeat x4 Wednesday: 1. Pull up x10, Push up x20, Flutter x:60 *Rest/Repeat x3 2. HP x10 R/L, Dynamic Lunge x10 ... READ the POST
8/16 Week of Workout
8/16 Tuesday: 1. TGU 1/1 x 3 2. Pull up ladder 1,2,3 (or flexed arm hangs) Rest as needed and repeat x 3 3. Squat x 10, Pushup x 10, Lunge x 10ea - Rest and repeat x 3 4. Swing 25 Rest and repeat x 4 8/17 Wednesday: 1. 1/2 Kneeling Press 5/5 Rest and Repeat x 3 2. Sumo Deadlift ... READ the POST
8/9: Week of Workouts*
Tuesday: 1. Floor Press x8 R/L, Push up x15 --Rest & Repeat x 3 2. Alt Row x10, Alt Press x10, Dbl Clean x10 --Rest & Repeat x3 3. Squat x15, Swing x30 --Rest & Repeat x3 Wednesday: 1. For Time (20 mins) Squat x10, Swing x20 -- Rest as needed 2. 1 Arm HP x10 R/L, RDL x10 ... READ the POST
8/2: Week of Workouts
Tuesday: BW Cardio Circuit - Fast and Furious Burpee x20, Mt. Climbers x50, Jumping Jacks x20 - Rest & Repeat x5 Wednesday 1. Two Hand Swing x20, One Hand Swing x10 R/L, Two Hand Swing x20 - Rest & Repeat x4 2. 15 sec Snatch / 15 sec rest - x10 min 3. Flutter Kicks x50 - x 2 ... READ the POST
7/26: Week of Workouts*
Tuesday: 1. Swing x20, pushup x20, Mt. Climbers x20 *Rest/Repeat x4 2. Flutter Kicks x50 - x2 sets 3. Walking Lunges x10 *Rest/Repeat x4 Wednesday: 1. Clean x8 R/L, Squat x3 Clean x5 R/L, Squat x2 Clean x3, Squat x1 - Rest/Repeat x3 2. Side Plank w/10 taps - x2 each side 3. Two Handed ... READ the POST
7/19: Week of Workouts
Tuesday: A. 20 min (complete as many as possible) Squat x10, Swing x20 - repeat *rest as needed B. 1 Arm HP x10 R/L, RDL x10 R/L *Rest & Repeat x2 C. Thruster x20, Plank :60 *Rest & Repeat x3 Wednesday: A. OH Lock Walk, Lunge x20 R/L, *Rest & Repeat x3 B. Snatch 1 min R/L - ... READ the POST
7/12: Week of Workouts
Tuesday: A. Snatch x10 R/L, Jump x100 *Rest & Repeat x10 B. HP Catch Squat x10 - Rest :30 Swing x10 R/L - Rest :30 *Repeat x4 C. Heavy Sumo x10, Row x8 R/L, Mt Climber x50 *Rest & Repeat x5 Wednesday: A. Swing x10 R/L - Repeat x3 B. HP x10 R/L , Snatch x10 ... READ the POST
7/6: Week of Workouts
Wednesday: A. Clean x5 R/L, Press x5 R/L, C&P x 5 R/L *Rest and Repeat x4 B. Swing x20, Thruster x10, Pushup x10 *Rest and Repeat x3 C. Jumping Jacks x20, HP x20 *Rest and Repeat x4 Thursday: A. Swing x20, Jump Rope x100 Russian Twist x40 - :60 rest, repeat x10 B. PP x10 R/L, Lunge ... READ the POST
7/5: Post Holiday Swing Session
Post Holiday Swing Session to work off that extra holiday food! Swing session will be a total of 600 swings: 2 handed x40 1 handed x 20 R/L Hand to Hand x 20 *REST and REPEAT x3 Hand to Hand x10 2 Handed x20 Hand to Hand x10 1 handed x15 R/L 2 handed x20 Hand to hand x10 *REST and ... READ the POST
