July 24 - Monday: Toe Touch Walk Outs to Plank x 10Side Step Squat 10 - Side Step Swings 10Rest and repeat x 5Sumo Deadlift 10 - Flutter Kick 20/20rest and repeat x 5 July 25- Tuesday: Split Lunge 10/10 - OAPU 5/5Rest and repeat x 3Pullup ? or Row 5/5 - Squat 10Rest and repeat x 31H Swing ... READ the POST

July 17 - Monday: Walking Lunges 10/10 - Plank : 30 secRest and repeat x 4Pullup ? or Flexed Arm Hang for time Rest and repeat x 3Start / Stop Swing 5Rest and repeat x 3 July 18- Tuesday: Kickstand DL 5/5 - Row 10/10Rest and repeat x 4Dbl Front Squat 5 - Dbl Swing 5Rest and repeat x ... READ the POST

July 10- Monday: Clean 2, Press 4, Lunge 6 R xfer and repeat LRest and repeat x 4TGU 1/1 Rest and repeat x 3Squat 5 - Swing 10Rest and repeat x 3 July 11- Tuesday: Press Ladder 1, 2, 3Rest and repeat x 3SLDL 5/5 - OAPU 5/5Rest and repeat x 31H Swing 10/10 Rest and repeat x 4 July 12 - ... READ the POST

July 3 - Monday: Glute Bridge 20 - Floor Press 10/10Rest and repeat x 4Lunge 10/10 - High Pull 10/10Rest and repeat x 32H Swing 10 Rest and repeat x 3 July 4- Tuesday: Kickstand DL 5/5 Heavy - Row 5/5 Heavy Rest and repeat x 3Push Press 10/10 - Plank :30 Rest and repeat x 5 July 5 - ... READ the POST

June 26 - Monday: EMOM - 20 Min 1H Swing 10 at top of each min. EMOM - 10 minSquat 10 at top of each min. June 27 - Tuesday: Walking Lunges 10/10 - Pushup 10 - Rest and repeat x 4Pullup x ? - or flexed arm hang for time. -Rest and repeat x 3Russian Twist 20/20 - MT Climber 25/25 - Rest ... READ the POST

June 19 - Monday: Press Ladder 1,2,3Rest and repeat x 3Curtsy R/ Squat / Curtsy L 10Pull up x ? - Plank :30Rest and repeat x 52H Swing 10rest and repeat x 3 June 20 - Tuesday: OAPU 1/1 - Pistol 3/3Rest and repeat x 5Walking lunges 10/10 - Row 5/5Rest and repeat x 31H Swing 10/10 Rest and ... READ the POST

June 12 - Monday: Dead Clean 5/5 - Dead Snatch 5/5Rest and repeat x 5SLDL 10/10 - Row 5/5Rest and repeat x 5 June 13- Tuesday: Pushup 10 - Hollow Hang :20 secRest and repeat x 3B. Stacking Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Press 15 sec R/L - RestLunge 15 sec R/L - Press 15 sec R/L ... READ the POST

June 05 - Monday: Press Ladder 1,2,3Rest and repeat x 3Curtsy R/ Squat / Curtsy L 10Pull up x ? - Plank :30Rest and repeat x 52H Swing 10rest and repeat x 3 June 06 - Tuesday: OAPU 1/1 - Pistol 3/3Rest and repeat x 5Walking lunges 10/10 - Row 5/5Rest and repeat x 31H Swing 10/10 Rest and ... READ the POST

May 29- Monday: Toe Touch Walk Outs to Plank x 10Press 1/1, Push Press 3/3, Jerk 5/5Rest and repeat x 5Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 5 May 30- Tuesday: Squat 5, Squat Jump 10, Squat Hold :20 secRest and repeat x 3B. Stacking Lunge 15 sec R/L - Rest Lunge 15 ... READ the POST

May 22- Monday: Rack Hold Knee Raise 10/10 - Push Press 5/5Rest and repeat x 3Clean 5/5 - Squat 5/5 - Swing 5/5Rest and repeat x 5Pull up x ? - Sumo DL 5rest and repeat x 5 May 23- Tuesday: TGU 1/1 w/ 5 Press at 1/2 Kneeling Rest and repeat x 4High Pull 5/5 - Bottoms Up Clean 5/5Rest and ... READ the POST

May 15- Monday: Clean and Press 5 - Clean and Squat 5Rest and repeat x 5Swing, High Pull, Snatch 5/5Rest and repeat x 5Plank :30 sec- Flutter Kicks :30 secRest and repeat x 3 May 16- Tuesday: TGU 3/3 - Rest and repeat x 3B. Stacking Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Press 15 sec ... READ the POST

May 8- Monday: Dbl Overhead Carries :15 secDbl Rack Carries :15 secDbl Farmers Carries :15 secRest and Repeat x 4Dbl Sumo Deadlift 5 - Dbl Swing 10Rest and repeat x 5 May 9 - Tuesday: Pushup 10 - Squat 10Rest and repeat x 3Pull up x ? or Bent over Row 5/5Rest and repeat x 3Lunge 10/10 - ... READ the POST

May 1- Monday: Standing Knee Raises with KB in Rack 10/10Bent over Row 5/5Rest and repeat x 4Reverse lunge 10/10 Pushup 102H Swing 10Rest and repeat x 4 May 2 - Tuesday: Squat Ladder 1-10 -1Rest as needed Plank :30 - SLDL 10/10Rest and repeat x 31H Swing 10/10 Rest and repeat x 5 May 3 - ... READ the POST

April 24- Monday: Toe Touch - Walk Outs x 5Pushup x 10 - Plank :15 sec - Rest and repeat x 3Lunge 10/10 - Row 5/5 - Squat 5 - Rest and repeat x 32H Swing 10 - Rest and repeat x 3 April 25- Tuesday: TGU 1/1 - Rest and repeat x 4Pullup x ? or Flexed Hang for time x 3 setsSLDL 10/10 - 1H Swing ... READ the POST

April 17- Monday: TGU 1/1 with 3 Push Press at the top of each repRest and repeat x 3Clean and Squat 2,4,6 R/LRest and repeat x 32H Swing 10rest and repeat x 5 April 18- Tuesday: Windmill 5/5Rest and repeat x 3B. Stacking Lunge 15 sec R/L - Rest Lunge 15 sec R/L - Press 15 sec R/L - ... READ the POST

April 10- Monday: Walking lunges 10/10 - Plank :30 secRest and repeat x 3Clean and Press 5/5Rest and repeat x 3Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 2 April 11- Tuesday: TGU 1/1 Rest and repeat x3Pull up x ? - Squat x 5Rest and repeat x 31H Swing 10/10 Rest and repeat ... READ the POST

April 3- Monday: Curtsy Lunge 10/10 - Row 10/10 Rest and repeat x 3Clean and Jerk 5/5Rest and repeat x 5Squat 5, Squat Jump 10, Squat hold :15 secrest and repeat x 3 April 4 - Tuesday: Push up 10 - Hollow Rock 20Rest and repeat x 3Sumo DL 10 - Pullup x ?Rest and repeat x 32H Swing 20 Rest ... READ the POST

March 27 - Monday: Dbl KB Walking Lunges :20 sec - Dbl KB Overhead Carry :20 secRest and repeat x 4Side Step Squats 10 - Side Step Swings 10Rest and repeat x 5 March 28 - Tuesday: SLDL 10/10 - OAPU 5/5 (select an elevation for your level)Rest and repeat x 3Clean and Press 5/5 - Squat ... READ the POST