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28

  • Push Jerk 2-2-2-2-2-2
  • AMRAP 10 mins: 100 m, Box Jumps, 200 m and 3 more
  • Front Squat : 5-5-5
  • AMRAP 20 mins: Chest-to-bar Pull-ups, Push-ups, Alternating Pistols, and 400 m

29

  • Clean & Jerk : 1 Rep Max
  • 3 RFT: Strict Press From Lunges, Front Rack Carry + Suitcase Carry Farmers Walks and Snow Angels
  • FT: Burpees; 800 m, Medicine Ball Cleans, 550 m and 3 more; Burpees

30

  • Sumo Deadlift High-pull 5-5-5-5
  • 5 RFT: Rows, Burpee Over Rowers and Single Arm Dumbbell Clean & Jerks
  • AMRAP 10 mins: Alternating Dumbbell Snatches, Front Rack Alternating Lunges, Left Arm Dumbbell Overhead Carries and Right Arm Dumbbell Overhead Carries

31

  • Hang Snatch : 1 Rep Max
  • 3 RFT: Strict Pull-ups, Rear Foot Elevated Split Squats and GHD Sit-ups
  • AMRAP 3 AMRAP 9 mins: Push-ups, Air Squats and Farmer Carries
  • AMRAP 4 AMRAP 9 mins: Box Jumps, Pull-ups and Double Unders
  • AMRAP 1 AMRAP 9 mins: Distance Runs
  • AMRAP 2 AMRAP 9 mins: Row Calories

Feb | 1

  • Back Squat : 6-6-6-6
  • Partner WOD 3 RFT: Rows, Burpee Box Step Overs and Toes-to-bars
  • FT: Rows, Clean & Jerks, Rows and 3 more

2

  • Deadlift : 5-5-5-5-5

3

4

  • Push Press : 2-2-2-2-2-2
  • 4 RFT: Kettlebell Swings, Push-ups, Rows and 200 m
  • Lifting: High Hang Power Snatches, Mid Hang Power Snatches and Hang Power Snatch Below The Knees
  • "Tabata" - Strict Handstand Push-ups, Alternating Pistols, Burpees and Lunges : 6 x 20 secs / 10 secs

5

  • Deadlift 5-5-3-3-1-1
  • 4 RFT: Odd Object Carries, Single Arm Arnold Press and Turkish Get-ups
  • Partner WOD AMRAP 20 mins: 400 m, Push-ups, Air Squats and Double Unders

6

  • Front Squat : 3-3-3-3-3-3-3
  • AMRAP 12 mins: Devil Press, Toes-to-bars, and Dumbbell Thrusters
  • Double Db Power Clean And Jerk : 1 Rep Max
  • Evil Karen

7

  • Power Clean With 2sec Pause At Knee : 3 Rep Max
  • 3 RFT: Dumbbell Bent Over Rows, Single Arm Dumbbell Bench Press and GHD Sit-ups
  • 5 RFT: Shuttle Runs, Dumbbell Snatches, Burpee Over Dumbbells and Box Jumps

8

  • Partner WOD FT: 2x Box Jumps, Burpees and 550 m; Rows
  • Shoulder Press : 3-3-3-3-3
  • 4 RFT: Walking Lunges, GHD Sit-ups and Pull-ups

9

  • Deadlift : 10-10-10-10
  • Partner WOD 10 RFT: Dumbbell Thrusters, Alternating Dumbbell Snatches and Toes-to-bars

10

11

  • Back Squat : 8-8-8-8
  • FT: Box Jump Overs, Russian Kettlebell Swings, Box Jump Overs and 3 more
  • AMRAP 10 mins: Power Snatches, Overhead Squats and Rope Climbs

12

  • Split Jerk : 2 Rep Max
  • 4 RFT: Seated Filly Press, Turkish Sit-ups and Strict Pause Ring Rows – Hold The Top Position For 2 3 Seconds
  • 6 RFT: Rows, Kettlebell Swings and 400 m

13

  • Sumo Deadlift High-pull 3-3-3-3-3-3
  • Every 5 mins for 25 mins: 200 m, Dumbbell Push Press, Burpees and Jump Rope Singles
  • Squat Clean : 1 Rep Max
  • 3x AMRAP 2 mins: Row Calories and Max Rep Wall Balls

14

  • Snatch Balance + 2 Overhead Squat : 1 Rep Max
  • 4 RFT: Overhead One Arm Kettlebell Carries, Chin Over Bar Holds, GHD Sit-ups and Ring Support Holds
  • FT: 1 mi; 4x Box Step-ups, Double Kettlebell Front Rack Carries, Push...

15

  • Push Press 6-6-4-4-2-2
  • Partner WOD FT: Wall Balls, Box Jumps and Kettlebell Swings
  • Hang Power Clean : 3-3-3-3-3
  • 21-15-9: Push Press and Burpee Over Bars

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Mar | 1

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