Dec 04 - Monday: Floor Press 10/10 - Glute Bridge 20Rest and repeat x 4Clean 1/1 - Press 3/3 - Squat 5/5Rest and repeat x 3Swing 1 min - Squat 1 min - Rest 1 min Repeat x 5 Dec 05 - Tuesday: Bottoms Up Windmill 5/5Rest and repeat x 3Bottoms up Clean 5 and Squat 5 R/LRest and repeat x 4TGU ... READ the POST

Nov 27 - Monday: Sumo Deadlift 10 - Row 5/5Rest and repeat x 3Clean and Press 5 - Clean and Jerk 5Rest and repeat x 5EMOM - 10 mins10 swings or snatch at the top of each minute Nov 28 - Tuesday: Walking lunges 12/12 - Side Step Swings 10/10Rest and repeat x 4Plank :30 sec - Mt Climbers :30 ... READ the POST

Nov 20 - Monday: Arm Bar 3/3 - Side Plank :30 secRest and repeat x 3Swing - Clean - Squat - Press 5/5Rest and repeat x 5Curtsy Lunge 10/10 - 2H Swing 10rest and repeat x 3 Nov 21 - Tuesday: Kickstand DL 10/10 - OAPU 5/5Rest and repeat x 4Row 5/5 - Squat 10Rest and repeat x 4Alternating ... READ the POST

Nov 13 - Monday: Windmill 5/5 - Reverse TGU 1/1Rest and repeat x 3Clean and Jerk Ladder 2,4,6 R/LRest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 4 Nov 14 - Tuesday: Ladder: Lunge and Pushup 5/5, 10/10/, 15/15Rest as needed - repeat x 3Pull up x ? or Flexed ... READ the POST

Nov 6 - 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 Nov 7 - 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 15 ... READ the POST

Oct 30 - Monday: Toe Touch walk outs x 5Clean 5/5 - Press 5/5 - Jerk 5/5Rest and repeat x 5Snatch 10/10rest and repeat x 5 Oct 31 - Tuesday: OH Carry :15 sec - BU Carry :15 sec - R/Lrest and repeat x 4Rear Elevated Split squat 10/10 - OAPU 5/5Rest and repeat x 5 Nov 1 - ... READ the POST

Oct 23- Monday: Plank :30 sec - Flutterkick :30 sec - Bicycle :30 secRest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 Oct 24 - Tuesday: Floor Press 5/5 - Pushup 10Rest and repeat x 3Circuit:A. Squat 10B. Swing 10C. Row 5/5rest and repeat x 5 Oct 25 - ... READ the POST

My apologies for the delay - I didn't realize there was a glitch that was not uploading content on the dates I set it to ahead of time. This should have everyone caught up on workouts. Oct 16 - Monday: Arm Bar 3/3 - TGU 1/1 Rest and repeat x 3Clean 1, Press 2, Squat 3 R/LRest and repeat x 41H ... READ the POST

Oct 09 - Monday: Walking Lung 10/10 - Press 10/10rest and repeat x 3Windmill 3/3 rest and repeat x 32H Swing 20 rest and repeat x 3 Oct 10 - Tuesday: Ladder: Squat 2,4,6,8,10rest as neededTGU 1/1 rest and repeat x 3High Pull 10/10 rest and repeat x 3 Oct 11- Wednesday SLDL 5/5 - OAPU ... READ the POST

Oct 02 - Monday: Toe Touch Walk Outs to Plank x 10Clean and Push Press Ladder 2,4,6 R/LRest and repeat x 5Squat 5, Plank :30, Squat hold :15 secrest and repeat x 5 Oct 03 - Tuesday: A. Ladder: OAPU / Pistol 1,2 3Rest as needed x 3B. Stacking Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Row 15 ... READ the POST

Sept 25 - Monday: Windmill 5/5 - Side Plank : 20 sec - Rest and repeat x 3OAPU 5/5 - Pistol 5/5 - Rest and repeat x 3Snatch 10/10 - Rest and repeat x 5 Sept 26 - Tuesday: Clean - Push Press - Jerk 5/5 - Rest and repeat x 5Squat 10 - Flutter Kick 20/20 - Rest and repeat x Sept 27- ... READ the POST

Sept 18 - Monday: Arm Bar 5/5 - Crooked Arm Bar 5/5 - Rest and repeat x 2Windmill 5/5 - Rest and repeat x 3Row 5/5 - Kickstand DL 5/5 - Rest and repeat x 31H Swing 10/10 - Rest and repeat x 3 Sept 19 - Tuesday: Press Ladder 1,2,3 - Rest and repeat x 3Rev. Lunge 10/10 - Pull ups or Flexed ... READ the POST

Sept 11 - Monday: Walking Lunges 10/10 - Plank :30 sec - Rest and repeat x 4Side Step Swing 10/10 - Flutter Kicks : 30 sec - Rest and repeat x 6 Sept 12 - Tuesday: TGU 1/1 - Rest and repeat x 4Clean and Press Ladder 2,4,6 - Rest and repeat x 3Squat 10 - 2H High Pull 10 - Rest and repeat x ... READ the POST

Sept 4 - Monday: Alternate between Cobra and Down Dog for 10 reps (we call these Pumps)TGU 3/3 - x 3Dbl Clean 5 - Dbl FSQ 5 - x 4Dbl Press 5 - Dbl Swing 5 - x 4 Sept 5 - Tuesday: SLDL 10/10 - Plank :30 sec - x 3Reverse Lunge 10/10 - Row 5/5 - x 42H Swing 10 - 1H Swing 10/10 - x ... READ the POST

Aug 28 - Monday: Warm up with Neck circlesArmbars 3/3 x 2Windmill 5/5 x 3Clean - Press - Squat 5/5 x 42H Swing 10 x 4 Aug 29 - Tuesday: Warm up with Ankle CirclesWalking Lunges 10/ 10 - Push ups 10 - x 3Squat 10 BW - Row 5/5 - x 41H Swing 10/10 - Flutter Kicks 20/20 - x 4 Aug 30 - ... READ the POST

Aug 21 - 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 Aug 22 - 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

Aug 14 - Monday: ArmBar 3/3 - TGU 1/1Rest and repeat x 3Windmill 5/5 - Bent Press 1/1Rest and repeat x 31H Sumo DL 5/5 - 1HSwing 10/10Rest and repeat x 4 Aug 15- Tuesday: Squat Ladder 2,4,6,8,10Rest as neededB. Stacking Press 15 sec R/L - Rest Lunge 15 sec R/L - Press 15 sec R/L - RestPress ... READ the POST

Aug 7 - Monday: 10 2HSwingsTGU 1/1 10 1HSwing R/LSquat 10Rest and repeat x 10 Aug 8- Tuesday: Press ladder 1,2,3,4,5Rest and repeat x 3SLDL 10/10 - Pull up x ? (or Row 5/5)Rest and repeat x 4Clean - Swing - Snatch 5/5Rest and repeat 3 Aug 9 - Wednesday Dbl Front Squat 10 - Rack ... READ the POST