Jan 20 - Monday: Walking Lunges x 10R/L - Pushup x 10 - Squat x 10Rest and repeat x 4TGU x 1R/L w/ 3 Windmills at the top of each repRest and repeat x 4Swing x 10R/L - Plank x :20 secRest and repeat x 5 Jan 21 - Tuesday: Bodyweight Blast Fwd Crawl x :30 sec / Backward Crawl x :30 secPushup ... READ the POST

Jan 13 - Monday: Ladder:1 Swing R - 1 High Pull R - 1 Snatch R xfer repeat L2 Swing R - 2 High Pull R - 2 Snatch R xfer repeat L3 Swing R - 3 High Pull R - 3 Snatch R xfer repeat LLong rest and repeat x 5Plank x :20 sec / Hollow Rock x :20 secRest and repeat x 3 Jan 14 - Tuesday: Pull up x ... READ the POST

Jan 6 - Monday: Push Press x : 30 sec R / Squat hold x :30 sec R xfer repeat LLong Rest and repeat x 4Plank x :20 sec /Flutter Kick x :20 secRest and repeat x 3H2H Swing x 40 Rest and repeat x 5 Jan 7 - Tuesday: Pull up x ? (or Flexed Arm Hang for time) - rest and repeat x 3Kickstand ... READ the POST

Dec 30 - Monday: 1. Forward Crawl x15 sec / Backward Crawl x 15 secRest and repeat x 32. 1/2 Kneeling Press x 5/rLRest and repeat x 33. Pull up or Flexed Arm Hang Rest and repeat x 34. Swing x 20 - Rest and repeat x 5 Dec 31 - Tuesday: 1.Push Press x 10R/L - Rest and repeat x 32. Rack ... READ the POST

2019 – Week 52 Dec 23 - Monday: 1.TGU - Swing - Clean - Press - Rev Get Up 3R/LRest and repeat x 33. Pull up or Flexed Arm Hang for Time Rest and repeat x 34. Swing x 20, Squat x 10 Rest and repeat x 5 Dec 24 - Tuesday: 1.Clean and Push Press x 10R/L Rest and repeat x 32. Curtsy Lunge x ... READ the POST

2019 – Week 51 Dec 16 - Monday: 1.Heavy Sumo DL x 10 - Heavy 2H Swing x 10Rest and repeat x 32. 1/2 TGU x1R/L - with 1/2 Kneeling Woodchops 10R/LRest and repeat x 33. Pull up or Flexed Arm Hang Rest and repeat x 34. Swing Ladder 1 - 10 - 1 Dec 17 - Tuesday: Push Press Right x:30 sec - ... READ the POST

2019 – Week 50 Dec 9 - Monday: TGU 1R/L - 2R/L - 3R/L - Rest as neededSwing x 25OH Reverse Lunge x 10R/LSwing x 25Front Squat x 10Swing x 25 Rest and repeat x 3 Dec 10 - Tuesday: Clean and Jerk x 10R/L - Squat x 10Rest and repeat x 5Swing x 20 - Squat hold x :20 sec - Plank x :20 secRest ... READ the POST

2019 – Week 49 Dec 2 - Monday: 1. Floor Press x 10R/L - Pushup x 10Rest and repeat x 32. 1/2 Kneeling Press x5R/L - 1/2 Kneeling Woodchop x 10R/LRest and repeat x 33. Pull up or Flexed Arm Hang for TimeRest and repeat x 34. Swing x 20 - 2H High Pull x 20Rest and repeat x 3 Dec 3 - ... READ the POST

2019 – Week 48 Nov 25 - Monday: Hand to Hand Swing x 10Clean and Press x 5/5Front Squat x 10High Pull x 5/5Pushup x 10Rest and repeat x 6 Nov 26 - Tuesday: 1.Thruster x 10/10Rest and repeat x 32. Walking Lunges :30 sec - Pushup : 30 sec Rest and repeat x 42. Forward Walking Swing x 10 - ... READ the POST

2019 – Week 47 Nov 18 - Monday: Circuit: 2H Swing x 20SLDL x 10R/L1H Swing x 10R/LReverse Lunge x 10R/LRest and repeat x 5 Nov 19 - Tuesday: Ladder: 1 clean and press, 1 burpee, 5 squat3 clean and press, 3 burpee, 10 squats5 clean and press, 5 burpee, 15 squatsrest and repeat x 5Snatch ... READ the POST

2019 – Week 46 Nov 11 - Monday: 1. 2 hand High Pull - Catch - Squat x 10Rest and repeat x 32. SLDL x 8R/L - Military Press 8R/LRest and repeat x 33. Circuit: 30 sec work/30 sec rest1H Swing1H RowSuitcase DeadliftPush Press Right side through then Left side - rest and repeat x 3 Nov 12 - ... READ the POST

2019 – Week 45 Nov 4 - Monday: 1. Toe Touch Walkouts to Plank Hold :10 secRest and repeat x 42. Clean, Press, Squat x 10R/LRest and repeat x 33. Pull up or Flexed Arm Hang Rest and repeat x 24. 2H Swing x 20 - 1H Swing x 10R/L- Rest and repeat x 5 Nov 5 - Tuesday: 1.Walking lunges x ... READ the POST

2019 – Week 44 Oct 28 - Monday: 1. Farmers Carries x 20 sec R/LRest and repeat x 32. TGU 3/3Rest and repeat x 33. Pull up or Flexed Arm Hang Rest and repeat x 34. Swing Every Min on Min x 10R/LRest and repeat at top of min for 20 min Oct 29 - Tuesday: 1.Military Press Ladder 2,4,6Rest ... READ the POST

2019 – Week 43 Oct 21 - Monday: 1. Plank with Alternating Shoulder Taps x 10R/LRest and repeat x 22. Kick Stand Deadlifts x 10R/L - Row x 5R/LRest and repeat x 33. Pull up or Flexed Arm Hang - One Arm Plank x 10Sec R/LRest and repeat x 34. Goblet Squat to 2 hand Press x 10 Rest and repeat x ... READ the POST

2019 – Week 42 Oct 14 - Monday: 1. One Arm/One Leg Plank x 10 sec R/LRest and repeat x 32. Row x 10R/L - Mt Climber x 40Rest and repeat x 33. SLDL x 10R/L - Pusu up x 10 Rest and repeat x 34. Push Press x 10R/L - Rest and repeat x 5 Oct 15 - Tuesday: 1.TGU x 1R/LRest and repeat x 32. ... READ the POST

2019 – Week 41 Oct 7 - Monday: 1. Floor Press x 10R/L - Pushup x 10Rest and repeat x 32. Lunge - 1/2 Kneeling Press x 10R/LRest and repeat x 33. Pull up or Flexed Arm Hang Rest and repeat x 34. 2H Swing x 20 - 1H Swing x 15R/LRest and repeat x 5 Oct 8 - Tuesday: 1. Clean - Squat - Press ... READ the POST

2019 – Week 40 Sept 30 - Monday: 1. Toe Touch x 3 - Walk Outs to Plank x 3 - Cobra x 3Rest and repeat x 22. TGU x 3/3Rest and repeat x 23. Press x 5/5 - Reverse Lunge x 10/10Rest and repeat x 44. Swing x 10 - Every min on min for 15 min Oct 1 - Tuesday: 1.Push Press x 10R/L Rest and ... READ the POST

2019 – Week 39 Sept 23 - Monday: SWING a THON!!2 Hand Swing x 301 Hand Swing x 10R/LHand to Hand Swing x 201 Hand Swing x 10R/L2 Hand Swing x 10Rest and repeat x 4Each round is 100 swings (so select weight accordingly - or if going heavier rest as needed) Sept 24 - Tuesday: 1.Push Press ... READ the POST