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...

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Mar | 1

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