Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

  • 5 RF-ME: Rows and Max Reps Strict Handstand Push Ups

3

  • 5 RF-ME: Shoulder Press and Strict Pull-ups
  • "Tabata" - L Sits : 8 x 20 secs / 10 secs
  • "Tabata" - Ring Rows : 8 x 20 secs / 10 secs

4

5

6

  • AMReps 29 mins: Burpee Box Jump Overs, Shuttle Runs, Power Cleans and 2 more
  • Alt EMOM 9 mins: Chest-to-bar Pull-ups and Overhead Squats
  • Deadlift : 5-3-3-1-1-1

7

8

9

10

11

12

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

13

  • Every 1 min for 10 mins: Power Clean & Push Jerks and Squat Clean & Split Jerks

14

15

  • Deadlift 12-12-12-12-12
  • Hang Power Clean 9-9-9-9-9
  • Push Jerk 6-6-6-6-6

16

  • 2020 Rogue Invitational Online Qualifier - Workout 3
  • Snatch Balance : 1x1
  • 2020 Rogue Invitational Online Qualifier - Workout 4

17

18

19

20

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

21

  • Power Elizabeth
  • FT: Double Unders, Handstand Push-ups, Clean & Jerks and 6 more

22

  • Squat Clean : 3x1
  • Bench Press 3x2

23

24

  • Every 30 secs for 4 mins: Power Snatches
  • FT: Rows; 4x Kettlebell Swings and Double Unders; Rows
  • FT: Clean & Jerks

25

26

27

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

28

  • 5 RFT: Sumo Deadlift High-pulls and Box Jumps

29

30

31

Feb | 1