Tuesday: 1. Windmill  - Press x10, Pushup x10 *Rest - x3 Sets 2. DHP x5, DCL & DMP x5, DSN x5, FSQ x5 *Rest - x3 Sets 3. 15 min - AMRAP Thruster x10 R/L, Squat x5 R/L Wednesday: 1. Swing x20 2. Swing, Snatch, Squat Press x5 R/L each *Rest - x5 Sets 3. HP/Catch/Squat x10 - Rest - x3 ... READ the POST

Tuesday: 1. Arm bar x3 R/L, TGU x3 R/L *Rest - x3 Sets 2. Swing, Clean, HP, Snatch x5 R/L *Rest - x4 Sets 3. Squat x10. Skate x20 *Rest - x3 Sets 4. Hollow Rockers x20 Wednesday: 1. Swing x10, Walking Lunges x10 each *Rest - x 3 Sets 2. MP x5 R/L, Row x5 R/L - *Rest - x4 Sets 3. ... READ the POST

Tuesday: 1. Vsit Press x5ea, Russian Twist x20ea -Rest/Repeat x4 2. HP x10 R/L,  Squat Jump x10, Push up x20 -Rest/Repeat x4 3. Swing :30, Burpee :30, Rest :30 Repeat x4 Wednesday: 1. Windmill x10 R/L x 3 2. Sumo DL - Heavy x5, Swing - Heavy x10, Plank :60 -Rest/Repeat ... READ the POST

Tuesday: 1a. OH Walk x :30 sec 1b. Row x5 ea - Rest/Repeat x4 2. Circuit: Rev. Lunge :30ea, Burpee :30, C&P :30ea, Squat :30, Snatch :30ea, - Rest/Repeat x4 3. H2H x20 - Rest/Repeat x4 Wednesday: 1a. 1/2 TGU x10 R/L, 1b. 1/2 Knee Press x5 R/L -Rest/Repeat x3 2a. Squat x20, 2b. ... READ the POST

  Tuesday: 1. Plank x 20sec/flutter x 20sec -Rest & Repeat x 3 2. Pull up x4, Suitcase DL x5 R/L MP x5 R/L -Rest & Repeat x4 3. :30/:30 Thrusters/Burpee -Rest & Repeat x 3   Wednesday: 1. Fig 8 x 10 R/L -Rest & Repeat x3 2. Leg Levers x 20/Leg ... READ the POST

Tuesday: 1a. Starjumps x15, 1b. Plank :60 -Rest/Repeat x3 2a. Snatch x10R/L, 2b. OH Lunge x10 R/L - Rest/Repeat x3 3a. HP x10, 3b. Pushup x10 - Rest/Repeat x3 Wednesday: 1. Walking Lunges x 12R/L -Rest /Repeat x 2 2. Dbl Swing :30,  Clean & Rack Hold :30 - Rest/Repeat x3 3. OH ... READ the POST

Tuesday: 1a. Walking Overhead carry :30 sec 1b. Flutter kick x20 R/L *Rest/Repeat x4 2a. Burpee x10 2b. Swing x10 2c. Squat x10 *Rest/Repeat x4 3a. HP x10 3b. Mt. Climber x50 *Rest/Repeat x3   Wednesday: 1. Swing x10, H2H x10  R/L * Rests/Repeat x4 2. RDL x8 R/L, Row x8 ... READ the POST

Tuesday: 1. Thruster x10 R/L, Squat Hold :20 R/L, MP x5 R/L *Rest & Repeat x3 2. Swing, Clean, Squat, Snatch - x5 R/L *Rest & Repeat x3 3. OH Walk/OH Lunge x10 R/L *Rest & Repeat x4   Wednesday: 1. Sumo DL x10, Swing x40 *Rest & Repeat x5 2. HP-Catch-Squat x15 * ... READ the POST

Tuesday: 1a. 1/2 knee press x5 R/L 1b. Woodchop x10 R/L *Rest & Repeat x3 2. Swing - Catch - Squat x20 *Rest & Repeat x 3 3a. Lunge Crossover x20 3b. HP x20 *Rest & Repeat x3     Wednesday: 1a. SLDL x10 R/L 1b. Row x5 R/L 1c. Swing x10 R/L *Rest & ... READ the POST

Tuesday: 1. HPx10 R/L, Clean x10 R/L, Squat x10 R/L *Rest & Repeat x3 2. Floor Press x8 R/L, Push ups x10 *Rest & Repeat x3 3. Light Snatch x1 min *Rest & Repeat x6     Wednesday: 1. Walking Lunge x 12R/L, burpee x10 *Rest & Repeat x4 2. Star Jump x10, ... READ the POST

Tuesday: Circuit 1: A. Rev Lunge :30 sec R/L B. Clean &Press :30 R/L C. Swing :30 R/L D. Squat 1 min -Rest & Repeat x5 Circuit 2: A. Mt. Climber x40 B. Pushup x20, C. Row x10 R/L - Rest & Repeat x4 Wednesday: 1.A. Pull up x ? 2A. Squat x15 3A. Plank :30 sec ?= number ... READ the POST

Tuesday: 1. TGU x 15min (2R/2L) 2. Swings x20, skate x20, Russian Twist x40 - Rest & Repeat x5 3. Clean :30 R/L, Squat :30 - Rest :60, Repeat x4 Wednesday 1. :30/:30 HP 2Hand / BW exercise x6 Rest & Repeat x3 2. Plank :60, Swing :60 - Rest & Repeat x4 3. Ladder: Squat 1, Push ... READ the POST

Tuesday: 1. Circuit 1: 20 min Total a. Windmill :30 sec each, b. Dbl Squat :30 sec, c. Dbl Snatch :30 sec - *Rest as needed 2. TGU w/5 Snatches x3 R/L 3. Circuit 2: a. DBL HP x10, b. Dbl Clean x5 c. Dbl Swing x10 - Rest & Repeat x5 Wednesday 1. Circuit 1: a. Row x10 R/L, b. ... READ the POST

Tuesday: 1. HP x10 R/L, Clean x10 R/L Squat x10 R/L, Swing x20 *Rest/Repeat x4 2. Thruster (2 hand) x10, HP (2 Hand) x10 *Rest/Repeat x4 "Thruster = squat to press" 3. Plank :15 sec/flutter kicks :15 sec *Rest/Repeat x 3     Wednesday: 1. Snatch x10 R/L, Row x5 R/L, ... READ the POST

Tuesday: 1. Clean x1R/L, FSQ x1 R/L, PP x1 R/L, FSQ x1 R/L, PP x1 R/L, Clean x1 R/L repeat x2 each side *Rest/Repeat x3 rounds 2. Light Swing 3 min - Rest/Repeat x3 3. Lunge x15 R/L - Rest/Repeat x4     Wednesday: 1. Circuit: Rev lunge :30R/L, 2H Swing :30 C&P:30 R/L, ... READ the POST

  Tuesday: 1. DBL Long Press x10, DSW x20 Rest, Repeat x3 2. FSQ x10 / Rack Hold :30 Rest, Repeat x3 3. Snatch x20/20, Mt. Climbers x50 Rest, Repeat x5   Wednesday: 1. TGU x3 R/L - Repeat x3 2. Calf raise x20, jump x20, calf raise x20 Rest, Repeat x3 3. HP x10 R/L, BU ... READ the POST

  Tuesday: 1. Straight leg DL x10, Plank :30 *Rest/Repeat x3 2. Swing ladder 10 ea bell (4 diff weights) *Rest/Repeat x5 3. Row x10 R/L, Pushups x10 *Rest/Repeat x4 Wednesday: 1. Pull up x10, Push up x20, Flutter x:60 *Rest/Repeat x3 2. HP x10 R/L, Dynamic Lunge x10 ... READ the POST