Sun Mon Tue Wed Thu Fri Sat

29

30

  • AMRAP 25 mins: Kettlebell Swings, Kettlebell Goblet Squats and GHD Sit-ups

31

  • AMRAP 15 mins: 200 m, Farmer Carries and Dumbbell Front Squats

Jan | 1

2

  • Snatch : 1-1-1-1-1-1-1
  • Alt EMOM 20 mins: Tire Flips, Row Calories, Burpees and Box Jumps

3

  • AMRAP 25 mins: 400 m, Wall Balls, Kettlebell Snatches and Double Unders

4

  • Run 5000 m TT

5

6

  • 5 RFT: Dumbbell Snatches, Burpees and GHD Sit-ups
  • Deadlift : 5-3-3-1-1-1

7

  • AMRAP 20 mins: Strict Ring Rows, Knee Push-ups and Box Step-ups

8

  • FT: 800 m, Wall Balls, Air Squats and 4 more
  • Squat Clean : 1 Rep Max

9

  • 6 RFT: Row Calories, Handstand Push-ups and Double Unders

10

11

12

13

  • 2020 Rogue Invitational Online Qualifier - Workout 1

14

  • AMRAP 15 mins: Dumbbell Thruster (one arm)s and One Arm Devil Press

15

  • 4 RFT: Single Arm Dumbbell Overhead Lunges, Single Arm Dumbbell Overhead Lunges, Box Jumps and 400 m
  • 2020 Rogue Invitational Online Qualifier - Workout 3

16

17

  • 5 RF-ME: Row Calories, Burpees, American Kettlebell Swings and Wall Balls

18

  • Hang Squat Snatch : 1-1-1-1-1-1
  • Chipper: Rows, Toes-to-bars, Dumbbell Snatches and 4 more
  • AMRAP 5 mins: Hang Squat Snatches and Bar Facing Burpees

19

20

  • 5 RFT: Thrusters and Pull-ups

21

  • 5 RFT: American Kettlebell Swings, GHD Sit-ups and Air Squats

22

  • 5 RFT: Wall Balls, Toes-to-bars and 400 m

23

  • Back Squat : 5-5-5-5-5
  • Alt EMOM 20 mins: Rope Climbs, Push-ups, Row Calories and Pistols

24

  • Clean & Jerk : 30 Reps for Time

25

26

27

  • AMRAP 20 mins: Dumbbell Squat Clean & Jerks, Burpees and Dumbbell Squat Clean & Jerks

28

  • 10-20-30-40-50: Dumbbell Snatches and Burpee Over Dumbbells

29

30

31

Feb | 1