Sun Mon Tue Wed Thu Fri Sat

29

30

  • Deadlift : 5-5-5-5-5-5-5
  • 27-21-15-9: Wall Balls, Sumo Deadlift High-pulls, Box Jumps and 2 more
  • Back Squat

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

  • Snatch : 1-1-1-1-1-1-1
  • 5 RF-ME: Rows and Max Reps Strict Handstand Push Ups
  • Every 1 min for 8 mins: Snatch Balances
  • AMRAP 3 mins: Row Calories and Power Snatches
  • AMRAP 3 mins: Row Calories and Power Snatches
  • AMRAP 3 mins: Row Calories and Power Snatches

3

  • 4 RFQ: Unbroken Double Unders and 200 m
  • Front Squat : 3 @ 80%, 1 @ 85%, 3 @ 80%, 1 @ 88%, 3 @ 80%, 1 @ 91%
  • 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

4

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

5

6

  • Deadlift : 5-3-3-1-1-1
  • 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

7

  • Power Clean
  • Squat Snatch
  • AMRAP 20 mins: Strict Chest-to-bar Pull-ups, Ring Push-ups and Box Step-ups
  • Alt EMOM 10 mins: Row Calories and Double Unders
  • Split Jerk

8

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

9

10

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

11

  • Karen
  • Snatch
  • Clean & Jerk
  • 5 RFT: Deadlifts and Kipping Handstand Push Ups
  • AMReps 30 mins: Burpees

12

13

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

14

  • Power Clean
  • Run : 8x 200 m
  • Every 1 min for 10 mins: Power Clean & Push Jerks and Squat Clean & Split Jerks
  • 2020 Rogue Invitational Online Qualifier - Workout 2

15

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

16

17

  • Plank Hold : 20x 60 secs
  • Clean From Block (Mid Thigh)
  • Front Squat
  • Snatch Balance : 1x1
  • Low Hang Snatch : 1x1
  • 2020 Rogue Invitational Online Qualifier - Workout 4

18

  • 5 RFT: Front Squats, Handstand Push-ups, Box Jump Overs, and Pull-ups
  • 5 RFT: Toes-to-bars, Dumbbell Snatches, and Double Unders

19

20

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

21

  • Front Squat 95% 1 Rm
  • Power Elizabeth
  • 3 RF-ME: Dumbbell Turkish Get-ups and Double Unders

22

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

23

24

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

25

  • Power Clean + Hang Power Clean + Push Jerk + Split Jerk
  • Snatch : 1 Rep Max
  • AMRAP 20 mins: Strict Knees-to-elbows, Alternating Single Leg Squats and Handstand Walks

26

27

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

28

  • Front Squat : 1 Rep Max
  • Power Clean
  • Power Snatch
  • Every 1 min for 20 mins: Snatch
  • 5 RFT: Sumo Deadlift High-pulls and Box Jumps

29

30

31

Feb | 1