Sun Mon Tue Wed Thu Fri Sat

Mar | 1

2

  • Row : 2x 4000 m, rest 2 mins
  • Row : 1x 30 mins
  • Dumbbell Bench Press 3x8
  • Dumbbell Bent Over Row 3x12
  • Goblet Squat 3x10
  • Dumbbell Shoulder Press 3x10
  • Bicep Curl 3x10

3

4

5

  • Row : 12x 1 min , rest 1:30

6

  • Row : 5x 200 m, rest 1:30

7

8

  • 4 RFT: Wall Balls, Burpees, 300 m, and 2 more

9

  • Row : 1x 30 mins

10

  • Shoulder Press : 6x6
  • Upright Barbell Row 6x10
  • FT: Row Calories; 3x Dumbbell Push Press and Weighted AbMat Sit-ups; Row Ca

11

  • Row : 10x 1 min, rest 1 min

12

  • Row 4000 m TT

13

  • Deadlift : 5x5
  • 10 RFT: Deadlifts, Band Pull-ups, Russian Kettlebell Swings, and Jump Rope Singles

14

  • Dumbbell Incline Bench Press : 3x Max Rep
  • Dumbbell Bent Over Row 3xME
  • Cable Lat Pulldown 2xME
  • Lateral Shoulder Dumbbell Raise 2xME

15

16

  • Run 3 mi TT

17

18

19

  • Run 3 mi TT

20

  • Push-ups : 3x Max Rep
  • Dumbbell Bent Over Row 3x8
  • Dumbbell Shoulder Press 3x15
  • Kettlebell Sumo Deadlift 3x12

21

  • Run 3 mi TT
  • Back Squat : 3x8
  • Bench Press 3x10
  • Bent Over Barbell Row 3x12
  • Shoulder Press : 3x8

22

23

24

  • Row : 1x 30 mins
  • Alt EMOM 18 mins: Dumbbell Bench Press, Supinated Barbell Bent Over Rows, and Single Arm Bottoms-up Kettlebell Carries
  • Every 6 mins for 18 mins: Rows, L-Sit Dumbbell Press, AbMat Sit-ups, and Knee Push-ups

25

  • Alt EMOM 20 mins: Wall Sits, Air Squats, Banded Good Mornings, and 2 more

26

27

  • Run 2 mi TT

28

  • AMRAP 15 mins: Rows, Single Arm Kettlebell Suitcase Deadlifts, Half Kneeling Single Arm Dumbbell Press, and 3 more
  • 2 RFT: Deadlifts, Box Push-ups, and Goblet Squats
  • FT: Alternating Dumbbell Snatches, Row Calories, and Burpees

29

30

31

Apr | 1

2

3

4