Sun Mon Tue Wed Thu Fri Sat

29

30

  • Power Snatch + Overhead Squat + Squat Snatch
  • Snatch
  • Snatch Pull
  • Back Squat

31

  • Strict Handstand Push-ups : Max Set
  • Ring Muscle Ups : Max Set
  • Push Jerk + 2 Split Jerk
  • Shoulder Press
  • 3 RFT: Deadlifts, Bar Facing Burpees, and Double Unders

Jan | 1

2

3

  • Snatch
  • Clean & Jerk
  • Back Squat
  • Push-ups : 3x Max Rep
  • Strict Pull-ups : 3x Max Rep

4

  • Deadlift
  • 5 RFT: Wall Balls, Box Jumps, and Squat Snatches

5

6

  • 2 Power Snatch + 1 Snatch Balance
  • Every 1 min for 12 mins: Squat Snatches
  • Back Squat
  • Snatch Pull

7

  • 1 Push Jerk + 2 Split Jerk
  • Shoulder Press
  • Deadlift
  • 10-9-8-7-6-5-4-3-2-1: Strict Handstand Push-ups, Handstand Walks, and Strict Pull-ups

8

  • FT: Bike Calories, Squat Cleans, Squat Cleans, and 2 more
  • 3 RFT: Double Unders, Bar Facing Burpees, Clean & Jerks, and Bar Muscle-ups
  • Back Squat

9

10

  • Snatch
  • Back Squat
  • Clean & Jerk

11

12

13

  • Back Squat
  • Every 1 min for 12 mins: Ring Muscle-ups, Handstand Push-ups, and Toes-to-bars
  • Snatch Pull

14

  • Push Press
  • 1 Push Jerk + 1 Split Jerk

15

  • 1 Squat Clean + 1 Hang Squat Clean + 1 High Hang Squat Clean
  • FT: Rows and Clean & Jerks
  • Back Squat

16

17

  • Bar Muscle-ups : 3x Max Rep

18

19

20

  • Alt EMOM 36 mins: Ring Muscle-ups, Handstand Push-ups, and Toes-to-bars

21

  • Shoulder Press

22

  • 1 Push Jerk + 1 Split Jerk : 1 Rep Max
  • Every 5 mins for 20 mins: Bike Calories, Thrusters, and Bar Facing Burpees

23

24

25

26

27

28

29

30

31

Feb | 1