Sun Mon Tue Wed Thu Fri Sat

29

  • Deadlift : 5-5-5-5-5-5-5

30

  • 27-21-15-9: Wall Balls, Sumo Deadlift High-pulls, Box Jumps and 2 more

31

  • AMRAP 15 mins: 200 m, Farmer Carries and Dumbbell Front Squats
  • Chipper: Box Jumps, Chest-to-bar Pull-ups, Kettlebell Swings and 7 more

Jan | 1

2

  • 5 RF-ME: Rows and Max Reps Strict Handstand Push Ups
  • Every 1 min for 8 mins: Snatch Balances

3

  • 5 RF-ME: Shoulder Press and Strict Pull-ups
  • "Tabata" - Back Squats : 8 x 20 secs / 10 secs
  • "Tabata" - L Sits : 8 x 20 secs / 10 secs
  • "Tabata" - Ring Rows : 8 x 20 secs / 10 secs
  • "Tabata" - Handstand Holds : 8 x 20 secs / 10 secs
  • "Tabata" - Tabata Rows : 8 x 20 secs / 10 secs
  • Front Squat : 3 @ 80%, 1 @ 85%, 3 @ 80%, 1 @ 88%, 3 @ 80%, 1 @ 91%

4

  • FT: Row Calories, Deadlifts, Hang Power Cleans and 3 more
  • Every 1 min for 10 mins: Overhead Squats and Toes-to-bars
  • Snatch : 1-1-1-1-1-1-1

5

6

  • Deadlift : 5-3-3-1-1-1
  • Alt EMOM 9 mins: Chest-to-bar Pull-ups and Overhead Squats

7

  • AMReps 29 mins: Burpee Box Jump Overs, Shuttle Runs, Power Cleans and 2 more
  • AMRAP 20 mins: Strict Chest-to-bar Pull-ups, Ring Push-ups and Box Step-ups

8

  • 5 RF-ME: Kettlebell Sumo Deadlift High-pulls, Dumbbell Push Press and Row Calories
  • Alt EMOM 8 mins: Power Snatches, Hang Power Cleans, Power Jerks and 5 more

9

10

  • 3 RFT: 800 m, Split Cleans and Strict Pull-ups

11

  • Karen

12

13

  • 2020 Rogue Invitational Online Qualifier - Workout 1
  • Snatch : 2x2 at 85% 1RM
  • Snatch : 3x1 at 90% 1RM

14

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

15

  • 2020 Rogue Invitational Online Qualifier - Workout 3
  • Push Jerk 6-6-6-6-6
  • Hang Power Clean 9-9-9-9-9
  • Deadlift 12-12-12-12-12

16

  • 2020 Rogue Invitational Online Qualifier - Workout 4

17

  • Snatch Balance : 1x1
  • Low Hang Snatch : 1x1

18

  • Chipper: Front Squats, Handstand Push-ups, Box Jump Overs and Pull-ups

19

20

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

21

  • Power Elizabeth
  • 3 RFT: Turkish Get-ups and Double Unders

22

  • Overhead Squat : 3x3
  • 3 RFT: Lunges
  • Squat Clean : 3x1
  • Bench Press 3x2

23

24

  • Grace
  • FT: Rows; 4x Kettlebell Swings and Double Unders; Rows

25

26

27

28

29

30

31

Feb | 1