Sun Mon Tue Wed Thu Fri Sat

29

30

31

  • Bench Press : 3-3-3

Jan | 1

2

3

  • Hand Release Deadlift : 3 Rep Max
  • AMReps 15 mins (1,2,3,...): Ground-to-Overheads and Burpees
  • Run 800 m TT

4

5

6

  • Every 1 min for 8 mins: Power Snatch
  • Every 2 mins for 10 mins: Chest-to-bar Pull-ups and Assault Bike Calories
  • Every 2 mins for 10 mins: Hang Power Snatches and Assault Bike Calories

7

8

9

10

11

12

13

  • Bench Press : 5x3
  • Strict Pull-ups : 5x Max Rep
  • Dumbbell Floor Press : 4x Max Rep

14

  • Front Squat : 5x3

15

  • Tempo Deadlift 5-5-ME
  • 5 RFT: Power Snatches, Burpees, Pull-ups, and Push-ups

16

17

18

19

20

21

  • Bench Press : 5-5-5
  • AMRAP 15 mins: 200 m, Bear Crawls, and Pull-ups

22

23

24

25

26

27

28

29

30

31

Feb | 1