Tuesday: A. Squat x10, Swing x10, Squat x10 --Rest & Repeat x6 B. Swing x20, Side step Taps x50, Mt. Climbers x50 -- Rest & Repeat x4 Wednesday: A. Clean, Push Press, Snatch x4 --Rest & Repeat x 3 B. Floor Press x 5r/l, Push ups x5 --Rest & Repeat x 4 C. Thruster x 10r/l ... READ the POST
3/22: Week of Workouts
Tuesday: A. 1/2 Knee Wood Chop x10/10, 1/2 Knee Press x5/5 -- Rest & Repeat x3 B. Pull up x5, Push up x5, Heavy Sumo DL x5 --Rest & Repeat x3 C. High Pull/Catch/Squat x 10 --Rest & Repeat x 4 D. SLDL x 10R/L , Scissor Plank x 20 --Rest & Repeat x ... READ the POST
3/15: Week of Workouts
Tuesday: A. Swing 15 (2H), 15 (1H Right), 15 (1H Left) B. Dragon Walk, Farmer/Waiter Walk -- Rest & Repeat x2 C. Tri-Press x 10, Lunge x10 R/L -- Rest & Repeat x 2 D. 10 Snatch R/L, --:30 Reset & Repeat x5 Wednesday: A. 1H High Pull x10 R/L, 10 Push ups, ... READ the POST
3/8: Week of Workouts
Tuesday: 1A. V-Sit Press x5 R/L, 2A. Chest Press x10 R/L, --Rest & Repeat x3 1B. Cross over lunge x10, 2B. Dynamic Lunge x10, 3B. Squat Hold :30 --Rest & Repeat x2 C. SLDL x8 R/L, & Squat Jump x 20 --Rest & Repeat x 3 Wednesday: A. Walking Seesaw Press (going one ... READ the POST
3/1: Week of Workouts
Tuesday: A. Circuit: :15 sec R/:15 sec L/ :15 sec Rest 1 Arm Swing, Clean, Thruster, Snatch - Rest & Repeat x3 B. Crossover Lunge x20, Squat x20 -Rest & Repeat x 3 C. TGU x5, 1/2 knee presses x5/5 -Rest & Repeat x 2 Wednesday: A. Clean & Press Ladder w/ 3 ... READ the POST
2/23: Week of Workouts
Tuesday: A. Lunge x 15/15, Mt. Climbers x 50 - x3 B. Swing, 10R/L, Snatch 10 R/L, Squat 10 *Rest :30, Repeat x10 C. Russian Twist x 20, Flutter x 20 - x3 Wednesday: A. Calf raise x20, Squat jump x20, Calf raise x20 - *Repeat x2 B. Tri press x10, Tri push press x10 *Repeat x3 C. ... READ the POST
2/16: Week of Workouts
Tuesday: A. HP--Catch--Squat x15, Mt. Climbers x25 **Rest - Repeat x3 B. Figure 8 with catch x 20 - **Rest - Repeat x3 C. Dragon walk (this is a walking cross over lunge) push up x10, burpee x10 **Rest - Repeat x3 D. Flutter kicks x 50 - x2 Wednesday: A. Pull-up x10, Burpee ... READ the POST
2/9: Week of Workouts
Tuesday: A. 15 min - C&P 3R/L Rest as need between sets B.15 min B1. 1/2 GU x5 B2. Rev lunge x8R/L C. 15 min - 1 arm swing :20w/:10r Wednesday: A. snatch x10, jump rope 1 min, russian x20 Rest & repeat x10 B. Squat x10, hold x :10sec, Rest & repeat x4 C. ... READ the POST
2/2: Week of Workouts
Hello Everyone - Just a quick note this week before getting into the week of workouts. First, I want to apologize to anyone who sent me a message via one of the forms here on the site. There was a glitch and I was not receiving notification that there were any messages. This should be rectified by ... READ the POST
1/26: Week of Workouts
Tuesday 1/26 A. Seesaw Press x6, Dbl Farmers Carries x10 Rest & Repeat x4 B. Box lunges x 10/10, swing x25 Rest & Repeat x3 C. Windmill x 10 R/L, Snatch x5 R/L Rest & Repeat x3 D. Clean x10 R/L - Rest & Repeat x 4 Wednesday 1/27 A. Squat ladder 1 to 10 to ... READ the POST
1/19: Week of Workouts
Tuesday: 1. C&P 3 R/L -15min 2a. 1/2 GU x5-6 2b. Rev. lunge x8-12 rest and repeat x 3 3. 10 Min 1 arm swing :20W/:10 Rest Wednesday: 1. Stack :30/:30 *swing - squat - burpee - pushup - HP - rest/repeat example: Swing, rest, Swing, squat rest, swing, squat, burpee, rest ... READ the POST
1/12: Week of Workouts
Tuesday: 1. DHP x5, DSN x5, SSp x5 :90sec between sets - x 5 sets 2. Bear crawl x :60 sec, Scissor Planks x :30 sec rest and repeat x 3 3. Burpee x10, Donkey Kicks x10 rest and repeat x 4 Wednesday: 1. 1 min swing, 1 min squat, 1 min recovery - x4 2. Snatch x5R/L, ... READ the POST
1/5: Week of Workouts
Tuesday: 1. Snatch 15 R/L, Heavy squat x5 , Dynamic Lunge x10R/L, rest -repeat x5 2. Swing x10 R/L, Pushup x10, Mt Climbers x50 rest & repeat x3 3. Plank :30 sec x 2 sets Wednesday: 1. 2H Swing x20, RDL x10 R/L, 1 H Swing x10 R/L, Reverse Lunge x10 R/L rest & ... READ the POST
12/29: Week of Workouts
Tuesday: 1. Squeeze curl - Press x 10 - x3 2. HP-Catch-Squat x 10, Push ups x 20 -x4 3. Swing x 20, Skate x 20, Swing x 10, Burpee x 10 - x3 Wednesday: 1. Burpee x 15/x2 2. RDL x5, Swing x20 x3 3. MPx5/5, Squat x10 x3 4. Snatch x 15R/L, Jump Rope x 1 min - x3 Thursday: 1. ... READ the POST
12/1: Week of Workouts
Tuesday: 1. Sumo Deadlift x 10, Squat Jump x 10 - rest & repeat x 3 2. Snatch x 15 R/L rest & repeat x 4 3. HighPull x 10 R/L, Push up x 10 rest & repeat x 3 Wednesday: 1. Kick Stand Deadlift x 8R/L, Push up x 10 - rest & repeat x 3 2. Thrusters x 10 R, Squat ... READ the POST
11/24: Week of Workouts
Tuesday: 1a. Swing x 20 1b. Push up x 20 1c. Mt Climber x 20 rest & repeat x 3 2a. Clean x 8, Squat x 3 R/L 2b. Clean x 5, Squat x 2 R/L 2c. Clean x 3, Squat x 1 R/L rest & repeat x 4 Wednesday: 1. Walking lunges x 10 R/L - rest & repeat x 4 2. Side Plank with Hip taps x 10 ... READ the POST
11/17: Week of Workouts
Tuesday: 1. 10 Clean & Press r/l - rest & repeat x2 2. 5 Windmills r/l, 5 squats r/l - rest & repeat x 4 3. Swing ladder 2,4,6,8,10 -rest & repeat x3 Wednesday: 1. Overhead walk x :30R/L, Swing x :30 – rest & repeat x 4 2. Dbl High Pull x5, Dbl Clean x5, ... READ the POST
11/10: Week of Workouts
Tuesday: 1. Windmills x 5/5 2a.=> Walking Lunges x :30sec 2b.<= High knees x :30 - rest & repeat x 2 3a. Clean very heavy x2/2 3b. Push Press heavy x4/4 3c. Military Press med x6/6 3d. Swing light x8/8 -rest & repeat x 4 Wednesday: 1. Pullup or hollow hang 2. Up/down Plank ... READ the POST
