Nov 23 - Monday: Clean and Press :30 sec R/Lrest :30 secClean and Press : 30 sec R/L - Swing :30 secrest :30 secClean and Press : 30 sec R/L - Swing : 30 sec - Squat :30 secLong rest and repeat x 6 Nov 24 - Tuesday: Sumo DL x 5 Heavy - 2H High Pull x 10 - Rest and repeat 3TGU 1/1 - Rest as ... READ the POST

Nov 16 - Monday: Pushup Ladder 1 - 10Squat x 10 - Squat Jump x 20 - Rest and repeat x 3Swing x :30 sec - Jumping jacks or jump rope x :30 sec Rest and repeat x 5 Nov 17 - Tuesday: Windmill stand and Press x 5/5 - Rest and repeat x 3SLDL x 5/5 - Row x 5/5 - Rest and repeat x 3Heavy 2H ... READ the POST

Nov 9 - Monday: When training AMRAP - track total number of sets 10 min TGU 1/1 - Rest as needed.20 min Squat x 10 , Row x 5/5 - Rest as needed20 min EMOM Swing x 20 - Rest remainder of min Nov 10 - Tuesday: Arm Bar - 5/5TGU 3/3 - x 2Windmill 5/5 - x 21 min Swing - 1 min Alternating Lunges ... READ the POST

Nov 2 - Monday: My Bday workout ;) - Bodyweight Strength and ConditioningOAOL Plank :15 R/L - Pistol zip Ups 10 R/LRest and repeat x 3OAPU 5 R/L - Heavy Dbl Squat 5 - Pull up x ?Rest and repeat x 42H Heavy Start/Stop Swing 10 - Flutter Kick 40Rest and repeat x 3 Nov 3 - Tuesday: TGU w/ 5 ... READ the POST

Oct 26 - Monday: 1/2 Kneeling Windmill x 5/5 - Rest and repeat x 3Press Ladder 1,2,3 - Rest and repeat x 5Sumo Deadlift x 10 - Swing x 20 - Rest and repeat x 5 Oct 27 - Tuesday: Pull ups x ? ( if you do not have a pull bar then do bent over rows 10/10)Rest and repeat x 3Squat x 10 (barbell ... READ the POST

Oct 19 - Monday: Windmill 5/5 - rest and repeat x 3Crossover Lunges x 10/10 - OAPU x 5/5 - Rest and repeat x 3Squat x 10 - Pull up x ? or Flexed Arm Hang for timeRest and repeat x 5 Oct 20 - Tuesday: 10 min TGU 1/1 - Rest and repeatKickStand DL 5/5 - Clean and Press 5/5 - Rest and repeat x ... READ the POST

Oct 12 - Monday: 1/2 Kneeling Press to 1/2 Kneeling Windmill 5R/5L Rest and repeat x 4Lunge 10R/L - Squat x 10Rest and repeat x 32H Swing x 20 Rest and repeat x 4 Oct 13 - Tuesday: Pullup x ? or Flexed Arm Hang for time Rest and repeat x 32H Swing x 10 - Squat x 10 - Alternating Swing x ... READ the POST

Oct 5 - 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 Oct 6 - Tuesday: Pull up Ladder 1,2,3 rest and repeat x 3 (rows if not able to do ... READ the POST

Sept 28 - Monday: TGU 1/1 x 4Circuit: Squat x 10 - Pushup x 10 - Lunge x 10/10 - Row x 10/10Rest and repeat x 3Swing - High Pull - Snatch x 10/10Rest and repeat x 3 Sept 29 - Tuesday: Pullup x ? - or Flexed Arm hang for time - Rest and repeat x 3SLDL 5/5 - Military press 5/5 - Rest and ... READ the POST

Sept 21 - Monday: Toe Touch Walk outs to plank x 5Cobra and Pump x 10Cossack x 10/10 - Row x 10/10 - Rest and repeat x 3Swing x 1 min - Squat x 1 min - Rest x 1 min - x 10 Sept 22 - Tuesday: Pullup x ? - or Flexed Arm hang for time - Rest and repeat x 4TGU 2/2 - Rest and repeat x 4High Pull ... READ the POST

Sept 14 - Monday: TGU 3R/L - Rest and repeat x 3Pushup x 10 - Heavy Floor Press x 5R/L - Rest and repeat x 3Squat x 10 - Lunge x 10R/L - Rest and repeat x 3 Sept 15 - Tuesday: Windmill x 5R/L - Rest and repeat x 2Clean x 5R/L - Squat x 5R/L - Press x 5R/L - Rest and repeat x 41H Swing x ... READ the POST

Sept 7 - Monday: TGU w/ 5 press at the top R/L - Rest and repeat x 3Walking Lunges x 15R/L - Side Plank x :20 sec R/L - Rest and repeat x 4Swing, High Pull, Snatch x 5R/L - Rest and repeat x 5 Sept 8 - Tuesday: Snatch to Windmill x 10R/L - Rest and repeat x 3KickStand DL 10R/L - Press x ... READ the POST

Aug 31 - Monday: Side Step Squats x 20 - Row x 10/10 - rest and repeat x 3TGU to 5 windmills - R/L - Rest and repeat x 4Swing Ladder 1-10-1 (ex 1R/L, 2R/L up to 10R/L and back down) Sept 1 - Tuesday: 10 min of TGU 1/1 - Rest as neededa. OAPU 5/5 (pick an elevation appropriate for your ... READ the POST

Aug 24 - Monday: Kickstand Deadlift 5/5, Pushup 10 - Rest and repeat x 4Heavy 1/2 GU 1/1 - Rest and repeat x 31H Swing 10/10, High Pull 10/10 - Rest and repeat x 3 Aug 25 - Tuesday: 10 min of TGU 1/1 - Rest as neededPull up x ? or Flexed Hang for time - Rest and repeat x 3SLDL 10/10, Plank ... READ the POST

Aug 17 - Monday: TGU 1/1 - Rest and repeat x 3Press Ladder 1,2,3 - Rest and repeat x 2Sumo DL x 10, Row x 5/5 - Rest and repeat x 32H Swing x 20 - Rest and repeat x 5 Aug 18 - Tuesday: Pull up x ? or Flexed Arm Hang for time - Rest Toe Touch Walk outs to Plank hold :10 sec - x 5Clean and ... READ the POST

Aug 10 - Monday: Press 5/5 - Squat 5/5 - Row 5/5 Rest and repeat x 510 Swings R/L - 10 High Pull R/LRest and repeat x 10 Aug 11 - Tuesday: 15 min of TGU 1/1 - Rest as neededPull up x ? or Flexed HangHanging Leg Raise or Slow Knee tucks Rest and repeat x 3KickStand DL 10/10 - Plank :20 Rest ... READ the POST

Aug 3 - Monday: Arm Bar 3/3TGU to 1/2 Kneeling w/ 5 presses - 1/1 x 3Walking Lunges 10/10 - Plank :20 - Rest and repeat x 31H Swing 10/10 - Rest and repeat x 5 Aug 4 - Tuesday: 1/2 Kneeling Windmill x 5/5 - Rest and repeat x 2OAPU 5/5 - Kickstand DL 5/5 - Rest and repeat x 3Pull up x ? - ... READ the POST

July 27 - Monday: Windmill 3/3 - rest and repeat x 3Swing - Clean - Squat - Press x 5/5Rest and repeat x 5Plank :20 sec / Hollow :20 sec - Rest and repeat x 2 July 28 - Tuesday: TGU 2/2 - Rest and repeat x 2Reverse Lunge 10/10 - Pushup x 10 - Rest and repeat x 3Pull up x ? - or Flexed Hang ... READ the POST