Feb 15 - Monday: TGU 3/3 x 3Squat Ladder 1-10-1Rear as neededSwing x20, Push-up x 10Rest & Repeat x 4 Feb 16 - Tuesday: A. Clean x 5/5B. Press x 5/5C. Lunge x 10/10Rest & Repeat x 41H Swing x 1min work/1min rest x 10 Feb 17 - Wednesday: A. Windmill x 5R/LRest and repeat x 3B. ... READ the POST

Feb 8 - 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 Feb 9 - Tuesday: A. Ladder: Pushup/ Squat 2,4,6,8,10Rest as neededB. ... READ the POST

Feb 1 - Monday: Military Press Ladder 1,2,3,4,5 Rest and repeat x 3Squat x 10 - 2H Swing x 10Rest and repeat x 5 Feb 2 - Tuesday: Pullup x ? - (or Kettlebell Row 5/5)Rest and repeat x 4Walking Lunges x 10/10 - Plank x :30 secRest and repeat x 4Snatch x 10/10 Rest and repeat x 4 Feb 3 - ... READ the POST

Jan 25 - 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 Jan 26 - Tuesday: A. Ladder: Pushup/ Squat 2,4,6,8,10Rest as ... READ the POST

Jan 18 - Monday: A. 1/2 Kneeling Press 5 - 1/2 Kneeling Woodchop 10 - R/LRest and repeat x 3B1. Cossack 10/10 - B2. High Pull 10/10Rest and repeat x 4C1. Squat 10 - C2. Rack Carry :15 sec R/LRest and repeat x3D1. 2h Swing 10 - D2. Mt Climber 50Rest and repeat x 3 Jan 19- Tuesday: A. Pushup ... READ the POST

Jan 11 - Monday: A1. Toe Touch Walk out 5 - A2. Cobra to Down Dog 5Rest and repeat x 3B1. Dbl Front Squat 5 - B2. Dbl Clean & Press 5Rest and repeat x 3C. Snatch 10/10 - EMOM for 15 min Jan 12 - Tuesday: A. Pullups x ? (or Flexed hang for time) Rest and repeat x 3B1. Press 5/5 - B2. ... READ the POST

Jan 4 - Monday: A1. Arm Bar 3/3 - A2. Crooked Arm Bar 3/3 Rest and repeat x 3B1. Goblet Squats 10 - B2. OAPU x 5/5 Rest and repeat x 3C. 2H Swing x 20 - EMOM for 15 min Jan 5 - Tuesday: A. Pullups x ? (or Flexed hang for time) Rest and repeat x 3B1. TGU 1/1 - B2. Reverse Lunge 10/10Rest ... READ the POST

Dec 28 - 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 Dec 29 - Tuesday: Pull up Ladder 1,2,3 rest and repeat x 3 (rows if not able to do ... READ the POST

Dec 21 - Monday: Doubles Day:Dbl Swing 5 - Dbl Cl 5 - Dbl Squat 5 - Dbl Press 5Rest and repeat x 5Plank :20 sec - Flutter Kick :20 sec - Vup :20 sec Rest and repeat x 3 Dec 22 - Tuesday: Rear Elevated Split Lunge x 15/15 - Push up x 10 - Rest and repeat x 4High Pull - BU Clean x 10/10 - ... READ the POST

Dec 14 - Monday: Ladder 1,2,3 (R/L of each exercise for 1 then 2 then 3)Press - Pistol - Pullup - rest and repeat x 3Reverse Lunge to Snatch 10/10 - Rest and repeat x 42H Start / Stop Heavy Swings x 5 - Rest and repeat x 5 Dec 15 - Tuesday: Clean and Press x 5/5 - Viking Push Press x 5/5 - ... READ the POST

Dec 7 - Monday: 10 Snatch R - Lateral Walking Squats - 1 Snatch L - Lateral Walking SquatsRest and repeat x 4Crush Curl x 10 - Tricep Press x 10 - Rest and repeat x 3Swing x 20 - Lunge x 10/10 - Rest and repeat x 4 Dec 8 - Tuesday: Flexed Arm Hang for time - Rest and repeat x 4OAOL Plank x ... READ the POST

Nov 30 - Monday: Lunge R/L - Squat x 10 - Rest and repeat x 4Lateral Stepping Swing x 20 - Rest and repeat x 6 Dec 1 - Tuesday: Pull up Ladder 1,2,3 rest and repeat x 3 (rows if not able to do pullups)Dbl Swing 5 - Dbl Clean 5 - Dbl Press 5 - Rest and repeat x 5Heavy Goblet Squat x 10 - ... READ the POST

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