Sun Mon Tue Wed Thu Fri Sat

Mar | 1

2

  • Pause Front Squat : 1-1-1-1
  • Power Clean & Jerk : 3-2-1-1-1
  • AMRAP 12 mins: Pull-ups, Push-ups, Air Squats and Clean & Jerks

3

  • 3 Position Snatch + Overhead Squat : 1x1
  • Hang Muscle Snatch + Pressing Snatch Balance : 1x1

4

  • 25-20-15: Row Calories, Box Jump Overs, GHD Sit-ups and Lunges

5

  • 2x AMRAP 15 mins: Farmers Carries, Bear Crawls, 350 m and 3 more

6

  • AMRAP 10 mins: Power Snatches, Overhead Squats and Rope Climbs
  • Strict Pull-ups : 5x Max Rep
  • Strict Pull-up Negatives : 3x1

7

  • 3 RFT: Deadlifts, Hang Power Cleans, Shoulder-to-Overheads, and 350 m

8

9

10

11

12

  • AMRAP 8 mins: No Push-up Burpees-to-Target and 200 m
  • AMRAP 8 mins: Alternating High Steps and Box Step Overs
  • AMRAP 8 mins: Rows and Shoulder Taps

13

  • Lifting: Deadlifts
  • 4 RFT: Goblet Squats, Kettlebell Swings and 400 m

14

  • Chipper: Rows, Hang Power Cleans, Box Step-ups, and 6 more

15

16

  • Helen

17

  • Lifting: Snatches
  • Farmers Walk (Kettlebell) 400 m TT

18

  • 5 RFT: 400 m and Weighted Sit-ups
  • Back Squat : 5-5-5-5

19

20

  • "Tabata" - Push-ups, AbMat Sit-ups, Double Unders and Air Squats : 5 x 20 secs / 10 secs
  • Front Squat 3-3-3-3-2

21

22

23

24

25

26

27

28

29

30

31

Apr | 1

2

3

4