Oct 18 - Monday: A. Snatch 5/5B. Walking Lunge 10/10C. Snatch 5/5D. Plank :30 sec Rest and repeat x 6 Oct 19 - Tuesday: A. Ladder: Pushup/Swing -2,4,6,8,10Rest as neededB. Stacking Curtsy 15 sec R/L - Rest Curtsy 15 sec R/L - Press 15 sec R/L - RestCurtsy 15 sec R/L - Press 15 sec R/L - ... READ the POST

Oct 11 - Monday: Snatch Ladder 1 - 10R/L 1,2,3,4,5,6,7,8,9,10Rest as needed between rungSquat 10 - Squat Hold :20 sec - Calf Raises 20Rest and repeat x 3 Oct 12 - Tuesday: Dynamic Lunge 10/10 - Pushup 10Rest and repeat x 32H Swing x 20 - Squat x 10Rest and repeat x 5 Oct 13 - ... READ the POST

Oct 4 - Monday: A1. SLDL 8R/LA2. Good Morning 10Rest and repeat x 4B1. Pushup 10B2. Row 10R/LB3. Swing 20Rest and repeat x 4 Oct 5 - Tuesday: Jump Rope/KettlebellCircuit 1: :30 sec Jump / :30 sec SwingRest and repeat x 3Circuit 2::30 sec 2H swing:30 sec 1H Swing R:30 sec 1H swing L:30 sec ... READ the POST

September 27 - Monday: A1. 1/2 Kneeling Press 5/5 A2. 1/2 Kneeling Windmill 5/5Rest and repeat x 3B1. Rack Squat 5/5 B2. Row 10/10Rest and repeat x 4C1. EMOM 10 min - Snatch 10 September 28 - Tuesday: A1. OA Plank x 15/15A2. Squat Jump x 10Rest and repeat x 3B1. Lunge 10/10B2. Row x 5/5B3. ... READ the POST

September 20 - Monday: SWING a Ton!2h Swing x 201H Swing x 10/10Hand to hand Swing x 101H Swing x 5/52H Swing x 10Rest as needed - Repeat x September 21 - Tuesday: A. Ladder: Pushup/ Squat 2,4,6,8,10Rest as neededB. Stacking Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Press 15 sec R/L - ... READ the POST

September 13 - Monday: Walking Lunges 10/10 - Plank :30 secRest and repeat x 4Squat 10 - Squat hold :20 sec - Squat jump 10Rest and repeat x 3Alternating Swing / Clean 10/10 Rest and repeat x 5 September 14 - Tuesday: Pullup ladder 1,2,3 (if not able to do pullups, do heavy rows)Rest and ... READ the POST

September 6 - Monday: 1/2 Kneeling Windmill 5R - 1/2 Kneeling Wood chop 10R - xfer & repeat left Rest and Repeat x 3Crossover Lunge 10/10 - OAPU 5/5Rest and repeat x 4High Pull 10/10Rest and repeat x 3 September 7 - Tuesday: SLDL 5/5 - Plank :30 secRest and repeat x 4Swing - Clean - ... READ the POST

August 30- Monday: Arm Bar 3/3 - 1/2 kneeling Windmill 5/5 Rest and repeat x 3Walking lunges 15/15 - Pushup x 10Rest and repeat x 42h Swings 10 rest, 20 rest, 5 rest, 15 rest August 31 - Tuesday: Ladder: Press 2,4,6Rest as needed and repeat x 3Rack Squat 5/5 - Row 5/5Rest and repeat x ... READ the POST

August 23- Monday: Toe Touch Walk outs to Plank and back x 10 - Rest and repeat x 2Walking Lunges 10/10 - OH Carry :15 Sec R/L - Rest and repeat x 42H Swing 10 - Squat 10 - Rest and repeat x 5 August 24 - Tuesday: Pull up x ? - Rest and repeat x 3Press 5/5 - SLDL 5/5 - Rest and repeat x ... READ the POST

August 16- Monday: Press Ladder 1,2,3,4,5 - Rest and repeat x 3Lunge 10/10 - Squat 10 - Rest and repeat x 32H Swing (Start/Stop) x 10 - Rest and repeat x 5 August 17 - Tuesday: TGU 1/1 -Rest and repeat x 4Sumo Deadlift Heavy x 10 - Row x 5/5 - Rest and repeat x 3Snatch 10/10 - Plank :30 sec ... READ the POST

August 9- Monday: 1/2 TGU 1/1 - 1/2 Kneeling Press 5/5 - 1/2 Kneeling Woodchop 10/10Rest and repeat x 4Pullup x ? (flexed hang for time) - Hollow Rocker 20Rest and repeat x 4Swing x 1min - Squat x 1min - Rest x 1min - total of 15 min August 10 - Tuesday: Pushup Ladder 1-10-1Lunge 10/10 - ... READ the POST

August 2- Monday: Pullup Ladder 1,2,3 Rest and repeat x 3 (hang or row if you can't pullup)Circuit: OAPU 3/3 - Squat 10 - Rest and repeat x 3Heavy Jerks 5/5 - Rest and repeat x 5 August 3- Tuesday: Kickstand DL 5/5 - Row 5/5 - Rest and repeat x 4Clean and Squat 5/5 - Rest and repeat x 3EMOM ... READ the POST

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