Sun Mon Tue Wed Thu Fri Sat

Mar | 1

2

  • Chipper: Toes-to-bars, Wall Balls, Power Cleans and Walking Lunges
  • FQ: Barbell Good Mornings
  • Back Squat : 6x2 at 80% 1RM

3

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

4

  • 2 RFT: 200 m and Double Unders
  • Shoulder Press : 6x3 at 70% 1RM
  • 6 RFT: 200 m, Kettlebell Swings and Pull-ups

5

6

  • FT: Kettlebell Swing (Russian)s
  • Push Press : 6x3 at 75% 1RM
  • 6x AMRAP 2 mins: Push Press, Front Squats and AbMat Sit-ups

7

  • Double Under Relay
  • FT: 2x Row Calories and Burpee Box Jumps; 2x Toes-to-bars and Wall...

8

9

  • 3 RF-ME: Power Cleans and Row Calories
  • 2 RFT: Double Unders and Air Squats

10

11

  • 4 mins RemReps: 400 m and Double Unders
  • Front Squat : 6x2 at 80% 1RM
  • AMRAP 10 mins: 200 m, Toes-to-bars and Walking Lunges

12

  • "Tabata" - AbMat Sit-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Bear Crawl : 8 x 20 secs / 10 secs

13

  • Burpee Pull Ups : 25 Reps for Time
  • Hang Power Clean 2-2-2-2-2
  • 6 RFT: 200 m, Walking Lunges and Burpees

14

  • AMRAP 6 mins: Bear Crawls, Shuttle Runs and Broad Jumps
  • AMRAP 25 mins: Partner Med Ball Runs, Partner AbMat Sit-up + Med Ball Toss and Box Jumps

15

16

  • 2 RFT: Double Unders, AbMat Sit-ups and Push-ups
  • Shoulder Press : 6x2 at 75% 1RM
  • AMRAP 10 mins: Box Jumps, Dumbbell Push Press and Toes-to-bars

17

  • Back Squat : 6x3 at 75% 1RM
  • Sit-up (abmat)s, Double Unders, Sit-up (abmat)s and 4 more

18

  • Deadlift : 6x3 at 75% 1RM, rest 2 mins
  • 3 RFT: 200 m and Kettlebell Deadlifts
  • 3 RFT: 400 m, Deadlifts and Pull-ups

19

20

  • 3 RFT: Burpees and Double Unders
  • Push Press : 6x2 at 80% 1RM
  • 21-15-9: Power Cleans and Push Press

21

22

  • FT: AbMat Sit-ups; 5x Weighted Squats, Burpees and Air Squats; AbMat...

23

  • 3 RFT: Run / Rows and AbMat Sit-ups
  • Every 1 min for 10 mins: Front Squats

24

  • 3 RFT: Push-ups, AbMat Sit-ups and Air Squats
  • AMReps 12 mins (3,6,9,...): Push Press, Walking Lunges and Double Unders
  • Power Clean : 1 Rep Max

25

  • Every 1 min for 6 mins: Thrusters
  • FT: Thrusters and Burpees; 3x 200 m, Push-ups and Double Unders...

26

  • "Tabata" - AbMat Sit-ups : 8 x 20 secs / 10 secs
  • Clean & Jerk 5x3
  • Chipper: Jump Rope Singles, Air Squats, AbMat Sit-ups, and 14 more

27

  • AMReps 5 mins: Double Unders
  • 3 RFT: 400 m, Kettlebell Swings and Handstand Push Ups

28

29

30

  • 4 RFT: 200 m and Push-ups
  • Push Press : 6x5 at 65% 1RM
  • 3 RFT: 400 m, Air Squats and Push Press

31

  • AMRAP 5 mins: Double Unders and Air Squats
  • Every 2 mins for 10 mins: Front Squat

Apr | 1

2

3

4