Tuesday: 1. C,S,P x10/10 , Snatch x15/15 - Rest & Repeat x3 2. 1H HP x10/10, Push up x10, Deck Squat x10 - Rest & Repeat x3 3. Swing, Catch, Squat x10 - Rest & Repeat x3 4. Side Step Swing x25 Wednesday: 1. Glute Bridge x20, Walking Lunge x10/10 - Rest & Repeat x3 2. Swing ... READ the POST
2017: Week 23 Workouts
Tuesday: 1. 2H Swing x20, RDL x10, 1H Swing x10, Rev Lunge x10 -- Rest & Repeat x3 2. Squat Heavy x5, Squat Jump x10 - Rest & Repeat x3 3. Push up x10, Tri-Press x10, Walking Lunge w/clean x5 R/L --Rest & Repeat x3 Wednesday: 1. 1 min Swing, 1 min Squat, 1 min Rest -- Repeat ... READ the POST
2017: Week 22 Workouts
Tuesday: 1. Snatch x10 R/L, Jump Rope x50 - Rest & Repeat x10 2. HP Catch Squat x15 - Rest, Swing x10 R/L, Rest - Repeat x4 3. Heavy Sumo x10, Row x8 R/L, Mt. Climber x50 - Rest & Repeat x5 Wednesday: 1. Swing x10 R/L - Repeat x3 2. HP x 10 R/L - Repeat x3, Snatch x10 R/L - Repeat ... READ the POST
2017: Week 21 Workouts
Tuesday: 1. SW x30, Crossover 5/5, C&P 8/8 - Rest & Repeat x3 2. PP x10, Squat Hold x10 - Rest & Repeat x4 3. 1H SW 10/10, FSQ 10/10 - Rest & Repeat x3 4. Star Jump x10, PU x10 - Rest & Repeat x2 Wednesday: 1. Alt Heavy TGU 1/1 - Repeat x3 2. Clean 5/5, HP 5/5, MP 5/5 - ... READ the POST
2017: Week 20 Workouts
Tuesday: 1. Thrusters 10/10, H2H x30 - Rest & Repeat x3 2. Get up/Sit up x5/5, Slow Twist Russian Twist x20, Fast Twist x40, - Rest & Repeat x3 3. Curl 10/10, Rack Squat 10/10, Lunge Bounce 10/10 - Rest & Repeat x3 Wednesday: 1. Swing 10/10, OH Lunge 10/10, C&P 5/5 - Rest ... READ the POST
2017: Week 19 Workouts
Tuesday: 1. Swing x20, Pushup x2o, Mt. Climbers x20 - Rest & Repeat x4 2. Side Plank w/10 taps - x4 each side 3. Crossover lunge x10/10, Burpee x10 - Rest & Repeat x4 Wednesday: 1. Clean x8 R/L, Squat x10 - Rest & Repeat x3 2. High Pull x10/10, Jump Rope x 1min, Push up x5 - Rest ... READ the POST
2017: Week 18 Workouts
Tuesday: 1. Farmer/OH Walks x :15 sec r/l, Donkey Kicks x 10 Rest & Repeat x 3 2. Sumo Deadlifts x8, Push up x10 - Rest & Repeat x6 3. Heavy Clean x5, PP x5 - Rest & Repeat x4 Wednesday: 1. 1/2 Knee Woodchop x3, 1/2 Knee Press x5 - Rest & Repeat x3 2. HP/Catch & Squat ... READ the POST
2017: Week 17 Workouts
Tuesday: 1. DSW x8, Kickstand x8, Dbl C&P x3, Suitcase Squat x8 - Rest & Repeat x3 2. Squat x10, Hold x8 - Rest & Repeat x4 3. Thruster x15, Burpee x10, Mt. Climber x10 - Rest & Repeat x4 Wednesday: 1. Snatch x10 ea, Jump 1 min, Russian x20 - Rest & Repeat x10 2. ... READ the POST
2017: Week 16 Workouts
Tuesday: 1. 2H Swing x20, SLDL x10 R/L, 1H Swing x10 R/L, Rev Lunge x10 R/L - Rest & Repeat x4 2. 1 min Swing, 1 min Squat, 1 min Rest & Repeat x4 3. Swing-HP-SN x 1R/L, 2 R/L, 3 R/L 4. 1 C&P, 1 Burpee, 5 Squat (Repeat 3-5) Wednesday: 1. Clean, Press, FSQ 1,2,3,4,5 Rest 2. ... READ the POST
2017: Week 15 Workouts
Tuesday: 1.DCL, DMP, FSQ, DPP, FSQ *90 sec Rest & Repeat x6 2. 3 R/L Clean, Swing, Snatch, Squat *Rest & Repeat x4 3. Walking Lunges x10ea, Star Jumps x10 *Rest & Repeat x5 Wednesday: 1. Goblet Squat x5, Lunge x10 each - Rest & Repeat x3 2. Swing, Clean, Squat, Press x10 R/L ... READ the POST
2017: Week 14 Workouts
Tuesday: 1. :60 Jump rope, 10 heavy swings, 40 Russian twist, :60 rest - Repeat x6 2. Plank :30, Pushup x10, Tri Press x10 - Rest/Repeat x4 3. Mt. Climber x50, Lunge x10 - Rest/Repeat x4 Wednesday: 1. Snatch 10 R/L, Dynamic Lunge x10 R/L - Repeat x6 2. Swing x20, SLDL x5 R/L, BW Lunge x20 ... READ the POST
Week 13: March 28-April 3
Tuesday: 1. HPx5, SN x5, MP x5, FS x5 - Rest 90 sec & Repeat x7 2. Lunges x10 R/L, Rows x10 R/L - Rest & Repeat x4 3. Swings :30/:30 - time 15mins Wednesday: 1. Swing Ladder 15 to 1 2. TGU 1/1 - 10 mins Rest as needed 3. Heavy Press x5 R/L, Sumo DL x1o - Rest & Repeat ... READ the POST
2017: Week 12 Workouts
Tuesday: 1. Thruster x10 R/L, Squat Hold :20 R/L, MP x10 R/L - Rest & Repeat x3 2. HP - Catch - Squat x15 - Rest & Repeat x3 3. Skate x40, Squat x10 - Rest & Repeat x3 Wednesday: 1. Sumo DL x10, Swing x40 - Rest & Repeat x4 2. Snatch x10 right, OH Lunge x10 right (repeat ... READ the POST
2017: Week 11 Workouts
Tuesday: 1. Swing Progression: 2H SW x20, H2H x20, 1SW transfer R/L x10 -Rest 1Arm x5 R/L, 1Arm x10 R/L, SW x20 -Rest Repeat x4 2. Calf Raise x20, Squat x10, Crossover x10/10, -- Rest & Repeat x3 3. TGU x5/5 with Snatch @ top Wednesday: 1. Rev Lunge :30sec R/L, 2h Swing x : 30sec, ... READ the POST
2017: Week 10 Workouts
Tuesday: 1. Long Press :30 R/L, Mt Climbers :30 - Rest & Repeat x4 2. Swing x20, Skate x20, Russ. Twist x40 - Rest & Repeat x5 3. Ladder: Squat x1, Push up x1 - 2,3,4,5 Wednesday: 1. TGU x15 min (2 R/L) Rest as needed 2. Plank :30, Swing :60 - Rest & Repeat x4 3. ... READ the POST
2017: Week 9 Workouts
Tuesday: 1. Lunges x10 R/L, snatch x5 R/L, Russian Twist x4 Vups x20 - Rest & Repeat x4 2. TGU w/5 Presses at top x3 R/L 3. Swing x20, H2H x20, 1 Arm x20 R/L - Rest & Repeat x4 Wednesday: 1. Windmill :30 ea, Dbl Squat :30, Dbl Snatch :30 - for 20 min 2. Cross Crunch x10 R/L, Bear ... READ the POST
2017: Week 8 Workouts
Tuesday: 1. Star Jumps x10, Burpee x10 (Repeat x4) 2. Squat x5, Row x5 ea (Repeat for 15 mins) 3. Plank x:20/ Flutter x:20 (Repeat x 2) Wednesday: 1. 10 min - TGU x3 R/L 2. 1 Arm Swing x10 R/L, Squat x10, PP x10/10 (Repeat x3) 3. Mt. Climbers x40, Push up x20 (Repeat x3) Thursday: 1. HP ... READ the POST
2017: Week 7 Workouts
Tuesday: 1. TGU x1 R/L (Repeat x4) 2. 1/2 Knee Press x5 R/L, Woodchop x10 R/L (Repeat x4) 3. Fig 8 x10 R/L, Plank :60 (Repeat x3) 4. Squat x10, Lunge x10 R/L (Repeat x5) Wednesday: 1. Skate x20, Pushup x10 (Repeat x4) 2. 1 Arm Swing x1 min R/L - 1 min Rest (Repeat) 3. Vups, Knee Tuck, ... READ the POST
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