Mon Tue Wed Thu Fri Sat Sun

24

  • 2 RFT: Double Unders and Burpees
  • Alt EMOM 16 mins: Barbell Good Mornings and Deadlifts
  • AMRAP 10 mins: Deadlifts and Wall Balls

25

  • 5x RFT: AbMat Sit-ups and Push Jerks
  • Push Jerk : 6x3 at 65% 1RM
  • FT: 400 m and Pull-up Bar Hangs

26

  • FT: 400 m, Bear Crawls and 200 m
  • Front Squat : 6x3 at 75% 1RM
  • 3 RFT: 400 m and Push-ups

27

28

29

  • Row (calories)s : 50 Reps for Time
  • Every 2 mins for 12 mins: Hang Power Clean
  • AMReps 9 mins (3,6,9,...): Power Cleans, Push Press and Back Squats

Mar | 1

2

  • Chipper: Toes-to-bars, Wall Balls, Power Cleans and Walking Lunges
  • FQ: Barbell Good Mornings

3

  • Back Squat : 6x2 at 80% 1RM
  • Thruster : 6x2 at 75% 1RM
  • FT: 400 m and Air Squats
  • FT: 800 m, Dumbbell Thrusters and 400 m

4

5

6

  • Chipper: Rows, Burpees, Box Jumps and 2 more
  • 2 RFT: Row Calories and Push-ups

7

8

9

10

11

  • Front Squat : 6x2 at 80% 1RM
  • FT: Burpees, 400 m, and Burpees
  • AMRAP 10 mins: 200 m, Toes-to-bars and Walking Lunges
  • 4 mins RemReps: 400 m and Double Unders
  • Bench Press : 2-2-2-2-2
  • AMRAP 12 mins: Russian Kettlebell Swings, 200 m and Push-ups

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Apr | 1

2

3

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5