July 26- Monday: Windmill 5/5 - Rest and repeat x 3Cossack Lunge 10/10 - Pushups x 10 - Rest and repeat x 3Clean 10/10 - Swing 10/10 - Rest and repeat x 4 July 27 - Tuesday: Pullup x ? (if you can't do pullup then flexed hang for time) Rest and repeat x 3Heavy Goblet Squat 5 - Push Press ... READ the POST

July 19- Monday: TGU 3/3 - Rest and repeat x 3Walking Lunges 15/15 - Plank :15 sec - Rest and repeat x 4Snatch 10/10 - Rest and repeat x 5 July 20 - Tuesday: OAPU 3/3 - SLDL 8/8 - Rest and repeat x 3Heavy Squat 5 - Row 5/5 - Rest and repeat x 52h Start/Stop Swing x 10 - Rest and repeat x ... READ the POST

July 12- Monday: Walking Lunges 10/10 - Plank x :30 SecRest and repeat x 3Clean 5 - Press 5 - Squat 5 R then LRest and repeat x 42H Swing x 20Rest and repeat x 4 July 13 - Tuesday: TGU 1/1 - Rest and repeat x 3Row 10/10 - Squat 10 - Rest and repeat x 4Swing - High Pull - Snatch 5/5 - Rest ... READ the POST

July 5- 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 July 6 - Tuesday: A. Pushup x10Rest as needed x 3B. Pull up x ? or ... READ the POST

June 28- Monday: TGU 1/1 - Rest and repeat x 3Clean x 5/5 - Press x 5/5 - Squat x 5/5Rest and repeat x 5Start / Stop Swing x 10Rest and repeat x 5 June 29 - Tuesday: Windmill x 5/5 - Rest and repeat x 3Kickstand Deadlift x 5/5 - OAPU x 5/5Rest and repeat x 4Swing x 10/10 - Snatch x 5/5Rest ... READ the POST

June 21- Monday: a. Windmill 5/5 x 3b. Military Press Ladder 1,2,3 x 3c1. Dbl Front Squat x 5c2. Dbl Bent Over Row x 5Rest and repeat x 4d. EMOM - 10 Swings x 15 min June 22 - Tuesday: a. TGU 1/1 x 4b. Pullup ? x 5 (flexed hang if needed)c. Swing - Clean - Squat - Press x 10/10rest and ... READ the POST

June 14- Monday: Cobra/Down Dog 10 Dbl Press 5 - Dbl Squat 5 - Rest and repeat x 5Row 10/10 - SLDL 5/5 - Rest and repeat x 5Start / Stop Swing 10 - Rest and repeat x 3 June 15 - Tuesday: Pushup 10 - Floor Press 10/10 - Rest and repeat x 3Goblet Squat 5 - 1H Swing 10/10 - Rest and repeat x ... READ the POST

June 7 - Monday: TGU 5/5 (1 light slow set, pause and focus on each step)Clean 5R - Press 5R - Squat 5R xfer repeat on LRest and repeat x 42H Swing x 10 Rest and repeat x 10 June 8 - Tuesday: Arm Bar 3/3 x 2Reverse Lunge 10/10 - Press 5/5Rest and repeat x 4Snatch 10/10 - Squat x 5Rest and ... READ the POST

May 31 - Monday: 1/2 Kneeling Press x 5 - 1/2 Kneeling Woodchop x 10 (R/L)Rest and repeat x 4Kickstand DL x 5 R/L Heavy - Row x 5 R/L HeavyRest and repeat x 3Start / Stop Swing x 10Rest and repeat x 5 June 1 - Tuesday: Pullup x ? / Flexed hang for timeRest and repeat x 3Sumo DL x 10 - 2H ... READ the POST

May 24 - Monday: Walking Lunges x 10 R/L - 1H Swing x 10 R/LRest and repeat x 3Press x 5 R/L - SLDL x 5 R/LRest and repeat x 4High Pull x 10 R/L - Plank x :20 secRest and repeat x 3 May 25 - Tuesday: Heavy Sumo DL x 5Rest and repeat x 5Pushup x 10 - Squat Hold x :20 secRest and repeat x ... READ the POST

May 17 - Monday: Walking Lunges x 10 R/L - 1H Swing x 10 R/LRest and repeat x 3Press x 5 R/L - SLDL x 5 R/LRest and repeat x 4High Pull x 10 R/L - Plank x :20 secRest and repeat x 3 May 18 - Tuesday: Heavy Sumo DL x 5Rest and repeat x 5Pushup x 10 - Squat Hold x :20 secRest and repeat x ... READ the POST

May 10 - Monday: OH Carry :15 sec R/L - Lunge :15 sec R/LRest and repeat x 4Plank :20 sec - Squat :20 secRest and repeat x 5EMOM Swing x 20 for 15 min May 11 - Tuesday: Pullup or Flexed Arm Hang for timeRest and repeat x 3SLDL x 5 R/L - Press x 5 R/LRest and repeat x 51H Swing x 5 - Clean x ... READ the POST

May 3 - Monday: A1. Arm Bar 3/3 - A2. 1/2 Kneeling Windmill 3/3Rest and repeat x 3B1. Rack Squat 5/5 - B2. Pushup x 10Rest and repeat x 3C1. SLDLx 5/5 - C2. Row x 5/5Rest and repeat x3D. EMOM 10 min - Snatch 10 May 4 - Tuesday: A. Pull up Ladder 1,2,3 (if you already have high vol then load ... READ the POST

April 26 - Monday: A. OH Carry :15sec R/L - Squat Hold :15secRest and repeat x 4B1. Push up x 10 - B2. Row 10/10Rest and repeat x 3C. EMOM 20 min - 2H Swing x 10 April 27 - Tuesday: A. TGU 3/3 Rest and repeat x 2B. Ladder 5,10,15,10,5Lunge, Swing, Pushup PressRest and repeat x 2C1. Hollow ... READ the POST

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