Dec 13 - Monday: Toe Touch Walk Outs to Plank x 10Clean and Push Press 10/10Rest and repeat x 51H Swing 10/10 - Lunge 10/10Rest and repeat x 5 Dec 14 - Tuesday: A. Ladder: Row/ Squat 2,4,6,8,10Rest as neededB. Stacking Kickstand DL 15 sec R/L - Rest Kickstand DL 15 sec R/L - Press 15 sec ... READ the POST

Dec 6- Monday: Walking Lunges 15/15 - Pushup 15Rest and repeat x 3Squat and Press Ladder 2,4,6Rest and repeat x 42H Swing x 20Rest and repeat x 4 Dec 7 - Tuesday: TGU 1/1Rest and repeat x 4Windmill 5/5Rest and repeat x 3Kickstand DL 5/5 - OAPU 5/5Rest and repeat x 5 Dec 8 - ... READ the POST

Nov 29 - Monday: Windmill 5/5 x 3TGU 1/1 x 3Kickstand DL - Row 10/10 x 3Squat - Press 10 x 3 Nov 30 - Tuesday: Press Ladder 1,2,3 x 4Curtsy Lunge 10/10 - Row 5/5 x 32H Swing 10 x 5 Dec 1 - Wednesday SLDL 5/5 - Plank :30 sec x 4OAPU 3/3 - Squat 10 x5Snatch 10/10 x 6 Dec 2 - ... READ the POST

Nov 22 - Monday: Walking Lunges 15/15 - Seasaw Press 10/10Rest and repeat x 3Windmill 5/5Rest and repeat x 3Snatch 10/10 - Plank :30 secRest and repeat x 5 Nov 23 - Tuesday: 5 Cleans R, 5 Press R, 5 Squat R - xfer repeat LRest and repeat x 5Pullup x ? or Flexed Arm Hang for timeRest and ... READ the POST

Nov 15 - Monday: Plank x :30 sec - Hollow Hold x: 30 sec Rest and repeat x 3Walking lunges x 15/15 - Row x 10/10Rest and repeat x 32hand Swing x 20 Rest and repeat x 4 Nov 16 - Tuesday: Press x 5/5 - Squat x 5/5Rest and repeat x 5Pullup x ? or Flexed Arm HangRest and repeat x 31hand Swing x ... READ the POST

Nov 7 - Monday: A. 1/2 TGU 1R/L w/ 5 Press at KneelingRest and repeat x 5B1. Squat x 10B2. Row x 10/10Rest and repeat x 4C. High Pull x 10/10Rest and repeat x 5 Nov 8 - Tuesday: A1. Walking Lunge 10/10A2. Seasaw Press 10/10 Rest as needed x 3B1. Squat 1 minB2. 2H Swing 1 minRest 1 min and ... READ the POST

Nov 1 - Monday: A. Arm Bar 5R/L x 2B. Bent Press 5R/L (if not familiar then windmill)Rest and repeat x 3C1. Kickstand DL 10R/LC2. 1H Swing 10R/LRest and repeat x 5D1. Plank :20 secD2. Mt. Climber :20 secRest and repeat. 3 Nov 2 - Tuesday: Bday Workout - 48 reps of each skill :] for each ... READ the POST

Oct 25 - Monday: A. TGU 1/1 Rest and repeat x 4B1. Dead Clean - Squat - Press 10RB2. Dead Clean - Squat - Press 11LRest and repeat x 3C. 2H Start/Stop Swing x5(heavy)Rest and repeat x 10 Oct 26 - Tuesday: A1. Reverse Lunge 10R/LA2. Military Press 5R/LRest as needed x 4B1. Pullup x ? or Row ... READ the POST

Oct 18 - Monday: A. Snatch 5/5B. Walking Lunge 10/10C. Snatch 5/5D. Plank :30 sec Rest and repeat x 6 Oct 19 - Tuesday: A. Ladder: Pushup/Swing -2,4,6,8,10Rest as neededB. Stacking Curtsy 15 sec R/L - Rest Curtsy 15 sec R/L - Press 15 sec R/L - RestCurtsy 15 sec R/L - Press 15 sec R/L - ... READ the POST

Oct 11 - Monday: Snatch Ladder 1 - 10R/L 1,2,3,4,5,6,7,8,9,10Rest as needed between rungSquat 10 - Squat Hold :20 sec - Calf Raises 20Rest and repeat x 3 Oct 12 - Tuesday: Dynamic Lunge 10/10 - Pushup 10Rest and repeat x 32H Swing x 20 - Squat x 10Rest and repeat x 5 Oct 13 - ... READ the POST

Oct 4 - Monday: A1. SLDL 8R/LA2. Good Morning 10Rest and repeat x 4B1. Pushup 10B2. Row 10R/LB3. Swing 20Rest and repeat x 4 Oct 5 - Tuesday: Jump Rope/KettlebellCircuit 1: :30 sec Jump / :30 sec SwingRest and repeat x 3Circuit 2::30 sec 2H swing:30 sec 1H Swing R:30 sec 1H swing L:30 sec ... READ the POST

September 27 - Monday: A1. 1/2 Kneeling Press 5/5 A2. 1/2 Kneeling Windmill 5/5Rest and repeat x 3B1. Rack Squat 5/5 B2. Row 10/10Rest and repeat x 4C1. EMOM 10 min - Snatch 10 September 28 - Tuesday: A1. OA Plank x 15/15A2. Squat Jump x 10Rest and repeat x 3B1. Lunge 10/10B2. Row x 5/5B3. ... READ the POST

September 20 - Monday: SWING a Ton!2h Swing x 201H Swing x 10/10Hand to hand Swing x 101H Swing x 5/52H Swing x 10Rest as needed - Repeat x September 21 - 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 sec R/L - ... READ the POST

September 13 - Monday: Walking Lunges 10/10 - Plank :30 secRest and repeat x 4Squat 10 - Squat hold :20 sec - Squat jump 10Rest and repeat x 3Alternating Swing / Clean 10/10 Rest and repeat x 5 September 14 - Tuesday: Pullup ladder 1,2,3 (if not able to do pullups, do heavy rows)Rest and ... READ the POST

September 6 - Monday: 1/2 Kneeling Windmill 5R - 1/2 Kneeling Wood chop 10R - xfer & repeat left Rest and Repeat x 3Crossover Lunge 10/10 - OAPU 5/5Rest and repeat x 4High Pull 10/10Rest and repeat x 3 September 7 - Tuesday: SLDL 5/5 - Plank :30 secRest and repeat x 4Swing - Clean - ... READ the POST

August 30- Monday: Arm Bar 3/3 - 1/2 kneeling Windmill 5/5 Rest and repeat x 3Walking lunges 15/15 - Pushup x 10Rest and repeat x 42h Swings 10 rest, 20 rest, 5 rest, 15 rest August 31 - Tuesday: Ladder: Press 2,4,6Rest as needed and repeat x 3Rack Squat 5/5 - Row 5/5Rest and repeat x ... READ the POST

August 23- Monday: Toe Touch Walk outs to Plank and back x 10 - Rest and repeat x 2Walking Lunges 10/10 - OH Carry :15 Sec R/L - Rest and repeat x 42H Swing 10 - Squat 10 - Rest and repeat x 5 August 24 - Tuesday: Pull up x ? - Rest and repeat x 3Press 5/5 - SLDL 5/5 - Rest and repeat x ... READ the POST

August 16- Monday: Press Ladder 1,2,3,4,5 - Rest and repeat x 3Lunge 10/10 - Squat 10 - Rest and repeat x 32H Swing (Start/Stop) x 10 - Rest and repeat x 5 August 17 - Tuesday: TGU 1/1 -Rest and repeat x 4Sumo Deadlift Heavy x 10 - Row x 5/5 - Rest and repeat x 3Snatch 10/10 - Plank :30 sec ... READ the POST