Sun Mon Tue Wed Thu Fri Sat

29

30

  • Deadlift : 5-5-5-5-5-5-5

31

  • 27-21-15-9: Wall Balls, Sumo Deadlift High-pulls, Box Jumps and 2 more
  • Chipper: Box Jumps, Chest-to-bar Pull-ups, Kettlebell Swings and 7 more
  • AMRAP 15 mins: 200 m, Farmer Carries and Dumbbell Front Squats

Jan | 1

2

3

4

5

6

  • Deadlift : 5-3-3-1-1-1

7

  • AMReps 29 mins: Burpee Box Jump Overs, Shuttle Runs, Power Cleans and 2 more

8

  • Alt EMOM 8 mins: Power Snatches, Hang Power Cleans, Power Jerks and 5 more

9

10

  • 3 RFT: GHD Sit-ups and Dumbbell Lunges

11

12

13

  • Snatch : 3x1 at 90% 1RM
  • Snatch : 2x2 at 85% 1RM

14

  • 2020 Rogue Invitational Online Qualifier - Workout 1
  • Every 1 min for 10 mins: Power Clean & Push Jerks and Squat Clean & Split Jerks
  • 2020 Rogue Invitational Online Qualifier - Workout 2

15

16

17

18

19

20

  • Power Snatch : 1-1-1-1-1
  • Overhead Squat : 1-1-1-1-1
  • Hang Squat Snatch 1-1-1-1-1
  • 5 RFT: Thrusters and Pull-ups

21

22

23

  • Squat Clean : 3x1

24

  • Bench Press 3x2
  • Overhead Squat : 3x3

25

26

  • Bench Press
  • Front Squat

27

  • Push Jerk
  • 21-15-9: Deadlifts and Strict Ring Dips
  • AMRAP 12 mins: Pull-ups, Push-ups, Air Squats and 6 more

28

29

30

31

Feb | 1