Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

  • Run 2.75 mi TT
  • Dumbbell Romanian Deadlift 3xME
  • Bulgarian Split Squat 8-8
  • Frog Pump 20-20-20

2

3

4

  • Run 2.18 m TT

5

  • 2 RFT: 400 m, Weighted Box Step-ups, 400 m, and 3 more

6

  • Run 4 mi TT

7

  • Back Squat : 4-3-2-4-3-2-4-3-2
  • AMReps 5 mins: Overhead Squats, Hanging Knee Raises, Overhead Squats, and Hanging Knee Raises
  • AMReps 5 mins: Thrusters, Green Band Strict Pull-ups, Thrusters, and 2 more

8

9

10

  • Power Clean : 2-2-2-2-2
  • Run : 1x 35 mins

11

  • Every 1 min for 9 mins: Front Squat
  • 6 RFT: Deadlifts, Medicine Ball Sit-ups, and Burpees
  • Run 2.5 mi TT

12

13

14

  • Bench Press : 4x Max Rep
  • Cable Flye 4xME
  • Dumbbell Shoulder Press : 4x Max Rep
  • Machine Assisted Dips : 4x Max Rep
  • Lateral Shoulder Dumbbell Raise 3xME

15

  • Back Squat : 4-3-2-4-3-2-4-3-2
  • Barbell Glute Bridge 3xME
  • Seated Calf Raise 4xME
  • Back Raises : 3x Max Rep

16

  • Jerk 3-3-3-3
  • Push Press 43-53-63-68
  • Lat Pull Down 4xME
  • Bent Over Barbell Row : 4x Max Rep
  • Bicep Curl 3xME

17

18

  • Back Squat : 4x Max Rep
  • Deadlift : 5x Max Rep
  • Leg Curl 4xME
  • "Tabata" - Row : 8 x 20 secs / 10 secs

19

20

  • Lat Pull Down : 3x Max Rep
  • Dumbbell Shoulder Press : 4x Max Rep
  • Two Hand Dumbbell Bent Over Row 4xME
  • Dumbbell Bench Press : 3x Max Rep

21

22

  • Bench Press : 4x Max Rep
  • Cable Flye 4xME
  • Dumbbell Shoulder Press : 4x Max Rep
  • Pull Up Neutral Grips : 3x Max Rep
  • Machine Assisted Dips : 5x Max Rep
  • Lateral Shoulder Dumbbell Raise 3xME

23

24

  • Back Squat : 4x Max Rep
  • Barbell Glute Bridge 3xME
  • Leg Press 4xME
  • Back Raises : 4x Max Rep
  • Seated Calf Raise 4xME
  • Lat Pull Down 4xME
  • Rope Face Pull 3xME
  • Bent Over Barbell Row : 4x Max Rep

25

26

27

28

29

30

31

Feb | 1