Sun Mon Tue Wed Thu Fri Sat

29

  • AMRAP 15 mins: Hang Muscle Snatches, Overhead Squats, Snatch Grip Behind-the-Neck Push Press, and 200 m

30

  • Chipper: Deadlifts, Hang Power Cleans, Front Squats and 9 more

31

  • Back Squat : 1-1-1-1-1
  • Deadlift (Axle) 3x5

Jan | 1

2

  • Romanian Deadlift 6-6-6
  • AMReps 12 mins (3,6,9,...): Deadlifts, Toes-to-bars, and Assault Bike Calories

3

  • Push Press : 6-6-6-6
  • Every 1 min for 10 mins: Box Front Squat
  • 2 RFT: 400 m, Dumbbell Box Step-ups, 400 m, and 3 more

4

  • 3 Position Snatch : 1-1-1-1-1-1
  • Snatch Pull 2-2-2-2-2-2
  • Back Squat : 5-5-5-5-5
  • Push Press : 5-5-5

5

  • Power Clean : 5-5-5
  • Push Jerk : 5-5-5
  • Overhead Squat : 5-5-5

6

7

  • Power Snatch : 5-5-5
  • Snatch High Pull 5-5-5
  • 5 Snatch Grip Push Press + 1 Overhead Squat 1-1-1

8

  • 3 Position Clean (High Hang, Mid Thigh And Floor) 1-1-1-1-1-1
  • Clean Pull 2-2-2-2-2-2
  • Front Squat : 5-5-5
  • Bench Press 5-5-7
  • Good Morning : 5-5-5

9

  • Strict Pull-ups : 4x Max Rep

10

  • Assault Bike Calories : 100 Reps for Time

11

  • Snatch 2-2-2-2-1
  • Clean & Jerk 2-2-2-1
  • Back Squat 5-5-7

12

  • AMRAP 30 mins: Wall Balls, Burpees, Kettlebell Swings, and 2 more

13

  • 3 Position Snatch (Hang, Below Knee And Floor) 1-1-1-1-1-1
  • Snatch Pull 2-2-2-2-2-2
  • Back Squat : 5-5-5-5-5
  • Push Press : 5-5-5-5-5

14

15

  • Power Clean : 5-5-5
  • Push Jerk : 5-5-5
  • Overhead Squat : 5-5-5
  • Ring Pull Up (Strict)s : 4x Max Rep

16

  • McGhee

17

18

  • Power Snatch : 5-5-5
  • Snatch High Pull 5-5-5
  • 5 Snatch Behind-the-Neck Grip Push Press + Overhead Squat : 1-1-1-1-1

19

  • Sham

20

  • Blake

21

22

  • 3 Position Clean (High Hang, Mid Thigh And Floor) 1-1-1-1-1-1
  • Clean Pull 2-2-2-2-2-2
  • Front Squat : 5-5-5
  • Bench Press 5-5-6

23

  • Squat Snatch 2-2-2-1
  • Clean & Jerk 2-2-2-1
  • Back Squat 5-5-6
  • Row : 8x 30 secs, rest 30 secs

24

25

26

27

28

29

30

31

Feb | 1