July 22 - Monday: Dbl Clean 5 - Dbl Squat 5 - rest and repeat x 5Dbl Press 5 - Dbl Jerk 5 - rest and repeat x 5 July 23 - Tuesday: Pushup 10 - Plank :30 sec - rest and repeat x 4Pullup ? or hang for time - TGU 1/1 - rest and repeat x 3Swing heavy 10 - rest and repeat x 5 July 24 - ... READ the POST

July 15 - Monday: TGU 1/1 x 3Military Press 1,2,3 - rest and repeat x 3Squat 10 - Lunge 10/10 - Rest and repeat x 4 July 16 - Tuesday: Windmill 5/5 - rest and repeat x 4Pullup x ? or Row 5/5 - Sumo DL 10 Rest and repeat x 41h Swing 10/10 - Rest and repeat x 5 July 17 - Wednesday OAPU ... READ the POST

July 8 - Monday: Toe Touch Walk Outs to Plank x 10Clean and Jerk Ladder 2,4,6 R/LRest and repeat x 5Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 July 9 - 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 ... READ the POST

July 1 - Monday: TGU 1/1 - rest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 51h Swing 10/10 - Push Press 5/5 rest and repeat x 4 July 2 - Tuesday: Sumo DL 10 - 2H High Pull 10 - Rest and repeat x 3Stacking:Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Row 15 sec ... READ the POST

June 24 - Monday: Glute Bridge Press 10/10 - Hollow Rocker 20rest and repeat x 4SLDL 5/5 - Row 5/5 Rest and repeat x 510 Swing EMOM x 15 min June 25 - Tuesday: Windmill 5/5 - rest and repeat x 3Press Ladder 1,2,3 - rest and repeat x 3Rear Elevated Lunge 10/10 - Pull up x ? - rest and repeat ... READ the POST

June 17 - Monday: Glute Bridge 20 - Hollow Press 5/5 - rest and repeat x 3Kickstand DL 10/10 - Row 5/5 -rest and repeat x 3Alternating Swing / Snatch 10/10 - rest and repeat x 4 June 18 - Tuesday: OAPU 1/1 - Pistol 1/1 - rest and repeat x 5Windmill 3/3 -rest and repeat x 3Curtsy Lunge 10/10 ... READ the POST

June 10 - Monday: TGU 1/1 - rest and repeat x 4Clean and Jerk 5/5 - rest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 June 11 - Tuesday: SLDL 5/5 - OAPU 5/5 (elevation as needed)rest and repeat x 4Clean 5, Press 5, Squat 5 R/Lrest and repeat x 31H Swing 10/10 ... READ the POST

June 3 - Monday: Toe Touch Walk Outs to Plank x 10Clean and Jerk Ladder 2,4,6 R/LRest and repeat x 5Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 June 4 - Tuesday: Windmill 5/5 - Rest and repeat x 3 Sumo DL 10 - Press 5/5 - Rest and repeat x 3Swing 10/10 - Plank :30 sec - ... READ the POST

May 27 - Monday: Toe Touch Walk Outs to Plank x 10Clean and Jerk Ladder 2,4,6 R/LRest and repeat x 5Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 May 28 - Tuesday: TGU 1/1 - Rest and repeat x 3Walking lunge 10/10 - Row 10/10 - Rest and repeat x 3Squat 10 - Swing 20 - Rest ... READ the POST

May 20 - Monday: Windmill 5/5 - x 2OAPU 5/5 - Dragon Flag 2 - x 3Good morning 10 - Row 5/5 - Curtsy Lunge 10/10 - x 3Swing EMOM -10 min May 21 - Tuesday: Pullup 5 - Squat 5 - x 5TGU 1/1 - x 3SLDL 10/10 - 1H Swing 10/10 - x 5 May 22 - Wednesday TGU 3/3 - x 3Walking Lunge 10/10 - Push ... READ the POST

May 13 - Monday: Cobra to Down Dog x 5TGU 1/1 - rest and repeat x 3Clean and Jerk 10/10Rest and repeat x 4Goble Squat 5, 2H Swing 10rest and repeat x 5 May 14 - Tuesday: OH Carry :30 sec R/L - Farmers Carry :30 sec R/LRest and repeat x 4OAPU 3/3 - Pistol 3/3Rest and repeat x 3TGU 1/1 w/ 5 ... READ the POST

May 6 - Monday: Reverse Lunges :30 sec R/LOA Plank :30 sec R/LRest and repeat x 3Swing - Low pull - Snatch 5/5Rest and repeat x 6 May 7 - Tuesday: Squat 10 - Row 5/5Rest and repeat x 4Pistol 3/3 - OAPU 3/3Rest and repeat x 5 May 8 - Wednesday 1H Sumo DL 5/5 Heavy - 1H Start/Stop Swing ... READ the POST

April 29 - Monday: Arm bar 3/3 - Bent Press 1/1Rest and repeat x 3Clean 5/5 - Jerk 5/5Rest and repeat x 5Squat 5 - Mt Climber 25rest and repeat x 3 April 30 - Tuesday: Windmill 5/5Rest and repeat x 3Curtsy Lunge 10/10 - Pushup 10Rest and repeat x 4 2H Swing 20Rest and repeat x 3 May 1 - ... READ the POST

April 22 - Monday: Racked Rev Lunge 10/10 - Pushup 10Rest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 32H Swing 10Rest and repeat x 3 April 23 - Tuesday: Arm Bar 3/3 - TGU 3/3Rest as needed and repeat x 3Good Morning 10 - Hollow Body hold : 30 secRest and ... READ the POST

April 15 - Monday: Clean - Squat - Press 5/5 Rest and repeat x 4Clean - Lunge - Split Jerk 5/5Rest and repeat x 5 April 16 - Tuesday: TGU 1/1 w/ 5 Rack squats at the top Rest and repeat x 3Kickstand DL 10/10 - Push press 5/5Rest and repeat x 5 April 17 - Wednesday Windmill 5/5Rest and ... READ the POST

April 8 - Monday: Arm Bar 3/3 - TGU 1/1Rest and repeat x 3Walking Lunges 10/10 - Plank : 30 secRest and repeat x 42H Swing 10Rest and repeat x 5 April 9 - Tuesday: OH Carry :15 R/L - Squat 10Rest and repeat x 3Kickstand DL 10/10 - Row 5/5Rest and repeat x 3Snatch 5/5 - 1H Swing 5/5 Rest and ... READ the POST

April 1 - Monday: Arm Bar 3/3 - Crooked Arm Bar 3/3Rest and repeat x 3Clean and Jerk Ladder 2,4,6Rest and repeat x 5Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 3 April 2 - Tuesday: Push up 10 - Row 5/5Rest and repeat x 3Reverse Lunge 10/10 - Snatch 10/10Rest and repeat x ... READ the POST

March 25 - Monday: Bent Press 3/3 Rest and repeat x 4Lunge 10/10 - Row 10/10Rest and repeat x 3Swing / Snatch 5/5Rest and repeat x 4 March 26 - Tuesday: Squat 10 - OAPU 5/5 Rest and repeat x 5Clean1, Push Press 3, Jerk 5 R/LRest and repeat x 5 March 27 - Wednesday Sumo DL 10 - 2H High ... READ the POST