8/16 Tuesday: 1. TGU 1/1 x 3 2. Pull up ladder 1,2,3 (or flexed arm hangs) Rest as needed and repeat x 3 3. Squat x 10, Pushup x 10, Lunge x 10ea - Rest and repeat x 3 4. Swing 25 Rest and repeat x 4 8/17 Wednesday: 1. 1/2 Kneeling Press 5/5 Rest and Repeat x 3 2. Sumo Deadlift ... READ the POST
8/9: Week of Workouts*
Tuesday: 1. Floor Press x8 R/L, Push up x15 --Rest & Repeat x 3 2. Alt Row x10, Alt Press x10, Dbl Clean x10 --Rest & Repeat x3 3. Squat x15, Swing x30 --Rest & Repeat x3 Wednesday: 1. For Time (20 mins) Squat x10, Swing x20 -- Rest as needed 2. 1 Arm HP x10 R/L, RDL x10 ... READ the POST
8/2: Week of Workouts
Tuesday: BW Cardio Circuit - Fast and Furious Burpee x20, Mt. Climbers x50, Jumping Jacks x20 - Rest & Repeat x5 Wednesday 1. Two Hand Swing x20, One Hand Swing x10 R/L, Two Hand Swing x20 - Rest & Repeat x4 2. 15 sec Snatch / 15 sec rest - x10 min 3. Flutter Kicks x50 - x 2 ... READ the POST
7/26: Week of Workouts*
Tuesday: 1. Swing x20, pushup x20, Mt. Climbers x20 *Rest/Repeat x4 2. Flutter Kicks x50 - x2 sets 3. Walking Lunges x10 *Rest/Repeat x4 Wednesday: 1. Clean x8 R/L, Squat x3 Clean x5 R/L, Squat x2 Clean x3, Squat x1 - Rest/Repeat x3 2. Side Plank w/10 taps - x2 each side 3. Two Handed ... READ the POST
7/19: Week of Workouts
Tuesday: A. 20 min (complete as many as possible) Squat x10, Swing x20 - repeat *rest as needed B. 1 Arm HP x10 R/L, RDL x10 R/L *Rest & Repeat x2 C. Thruster x20, Plank :60 *Rest & Repeat x3 Wednesday: A. OH Lock Walk, Lunge x20 R/L, *Rest & Repeat x3 B. Snatch 1 min R/L - ... READ the POST
7/12: Week of Workouts
Tuesday: A. Snatch x10 R/L, Jump x100 *Rest & Repeat x10 B. HP Catch Squat x10 - Rest :30 Swing x10 R/L - Rest :30 *Repeat x4 C. Heavy Sumo x10, Row x8 R/L, Mt Climber x50 *Rest & Repeat x5 Wednesday: A. Swing x10 R/L - Repeat x3 B. HP x10 R/L , Snatch x10 ... READ the POST
7/6: Week of Workouts
Wednesday: A. Clean x5 R/L, Press x5 R/L, C&P x 5 R/L *Rest and Repeat x4 B. Swing x20, Thruster x10, Pushup x10 *Rest and Repeat x3 C. Jumping Jacks x20, HP x20 *Rest and Repeat x4 Thursday: A. Swing x20, Jump Rope x100 Russian Twist x40 - :60 rest, repeat x10 B. PP x10 R/L, Lunge ... READ the POST
7/5: Post Holiday Swing Session
Post Holiday Swing Session to work off that extra holiday food! Swing session will be a total of 600 swings: 2 handed x40 1 handed x 20 R/L Hand to Hand x 20 *REST and REPEAT x3 Hand to Hand x10 2 Handed x20 Hand to Hand x10 1 handed x15 R/L 2 handed x20 Hand to hand x10 *REST and ... READ the POST
6/28: Week of Workouts*
Tuesday: A. High Knee (across room & back), pushup x15 *rest/repeat x4 B. Swing x20, Jump squat x20 *rest/repeat x4 C. RDL x10 R/L, HP x10 R/L *rest/repeat x4 Wednesday: A. Tripress x15, Tri pushup x10 *rest/repeat x4 B. Snatch ladder 1-10 C. Donkey kick x10, Squat x10 *rest/repeat ... READ the POST
6/21: Week of Workouts
*Tuesday: A. Tricep Press x10, Goblet squat x 10 *rest and repeat x 3 B. Crossover lunge x 10/10, Pushup x10 *rest and repeat x 3 C. Swing x20, HP x10, Plank x :30 sec *rest and repeat x 5 Wednesday: A. Dbl MP x5, Dbl single leg deadlift x5 *rest and repeat x3 B. Dbl Swing x10, Dbl Clean ... READ the POST
6/14: Week of Workouts
6/14 - Tuesday: Circuit 1- Clean - Rev. Lunge - Press x 10R/L Rest & Repeat x 4 Circuit 2 - Swing x 5R, Clean x 5R, Squat x 5R - transfer and repeat L Long Rest & Repeat x 4 6/15 - Wednesday: Swing /Push up ladder 5 Sw/5 PU, 10 Sw/10 PU, 15 Sw/15 PU Rest as needed ... READ the POST
6/7: Week of Workouts
Tuesday: A. C&P x 5R/5L, Lunge x 5R/5L - rest and repeat x3 B. Heavy HP x10, start/stop swing x10, starjump x10 - rest and repeat x5 C. Floor Press 5/5 - repeat x2 Wednesday A. Pushup laddar x 1-5-1 B. Thruster x10, Burpee x10 - rest and repeat x2 C. Swing x20, Dynamic Lunge x20 - x4 ... READ the POST
5/31: Week of Workouts
5/31 Tuesday: A. Squat ladder 10-1 B. Swing ladder 1-10 C. Circuit: 1 CSP, 1 burpee, 5 Mt. Climbers 3 CSP, 3 burpee, 10 Mt. Climbers 5 CSP, 5 burpee, 15 Mt. Climbers D. Pushup x5, lunge 10 R/L - Repeat 15min 6/1Wednesday: A. Calf raise x20, squat jump x20, calf raise x20 Rest & ... READ the POST
5/10 Week of Workouts
5/10 Tuesday: 1. TGU 2/2 x 3 2a. Squat x 10 2b. Row x 10/10 or pull ups Rest & Repeat x 3 3a. Swing x 20 3b. Mt. Climbers x 20 3c. Flutter Kick x 20 Rest & Repeat x 5 5/11 Wednesday: 1. Seated Military Press ladder 1,2,3 Rest & Repeat x 2a. Cross over Lunge x ... READ the POST
5/3: Week of Workouts
Tuesday: A. Swing x 2min, rest :30 - Repeat x 5 B. TGU x 3 R/L, Chest Press x10 R/L - Repeat x 3 C. Snatch Ladder 1 to 5 Wednesday: A. Floor press x 10 R/L, Push up x 10 - Repeat x 3 B. Tri press x 10, Burpee x 10, Swing x 50 - Repeat x 3 C. Lunge with twist x10 R/L Thursday: A. Agility ... READ the POST
4/26: Week of Workouts
Tuesday: A1. Swing 2H x10 A2. Swing R x10 - L x10, A3. Walk Lunge Twist, A4. Push-up x15 ( Rest & Repeat x3) B. Row R :30, L :30, Squat :30 - Rest (Repeat x4) C. DSW, DSN, SSP - x5 - :90 Rest (Repeat x4) Wednesday: Light weight/High volume Day A. Flutter kick x 20, ... READ the POST
4/19: Week of Workouts
Tuesday: A. Glute bridge x20, Dirty dog x20/20 - Rest & Repeat x3 B. (Circuit) HP, Catch, Squat - x20, Floor Press x8 -Rest & Repeat x3) C. (Circuit) Swing x30, Hot Potato x40, Cross-over lunge x10 - Rest & Repeat x3 Wednesday: A. Push-up Ladder 1-5 B. Swing x20 ... READ the POST
6 Week: Program 2 Kettlebells
Hello my Loyal Coaching Members- I had a request on FB for another 6 week program, so here you go. I know some of you may prefer the Weekly WOD's as they give you lots of variety, however some people do better following and tracking a set program from time to time. This program is mostly KB and ... READ the POST
