Sun Mon Tue Wed Thu Fri Sat

26

27

28

29

  • Sots Press : 3 Rep Max
  • Overhead Squat (Bottom Pause) 3-3-3-3-3, rest 1:30
  • Every 2 mins for 8 mins: Halting Clean Deadlift

30

  • Bench Press 5-5-5-5-5-5
  • 3 Position Pause Power Snatch 1-1-1-1-1, rest 1 min
  • AMRAP 3 mins: Assault Bike Calories and Power Snatches
  • AMRAP 3 mins: Assault Bike Calories and Power Snatches
  • AMRAP 3 mins: Assault Bike Calories and Power Snatches

31

  • Handstand Hold : Max Hold
  • Every 2 mins for 10 mins: Pistols (Alternating Legs)
  • 50-40-30-20-10: Russian Kettlebell Swings, Double Unders, and AbMat Sit-ups

Feb | 1

2

3

4

  • Back Squat 6-4-2-6-4-2-6-4-2, rest 2 mins
  • AMRAP 20 mins: Wall Balls, Row Calories, Toes-to-bars, and Alternating Dumbbell Snatches

5

  • Push Press : 10 Rep Max
  • Every 2 mins for 10 mins: Butterfly Pull Up
  • 21-15-9: Push Jerks and Burpee Over Bars

6

  • Alt EMOM 8 mins: Banded Seated Ring Muscle Ups and Wall Handstand Holds
  • AMRAP 5 mins w/ Buy-in: Rows, Squat Cleans, and Double Unders
  • AMRAP 5 mins w/ Buy-in: Rows, Squat Cleans, and Double Unders
  • AMRAP 5 mins w/ Buy-in: Rows, Squat Cleans, and Double Unders

7

8

9

  • Alt EMOM 10 mins: Power Clean & Push Jerks and Double Unders

10

11

  • Back Squat 6-4-2-6-4-2-6-4-2, rest 2 mins
  • AMRAP 10 mins: Power Snatches, Overhead Squats, and Box Jumps

12

  • Alt EMOM 8 mins: Strict Handstand Push-ups and Strict Pull-ups
  • AMRAP 4 mins: Row Calories, Burpees, and Chest-to-bar Pull-ups
  • AMRAP 4 mins: 200 m, Burpees and Toes-to-bars
  • AMRAP 4 mins: Ski Erg Calories, Burpees, and Pull-ups

13

14

15

16

17

18

  • Back Squat 6-4-2-6-4-2-6-4-2, rest 2 mins
  • Chipper: Double Unders, Burpees, Double Unders, and 7 more

19

20

21

22

23

24

25

26

27

28

29