Sun Mon Tue Wed Thu Fri Sat

29

30

  • Alt EMOM 10 mins: Front Squats and Double Unders
  • AMRAP 19 mins: Wall Balls, Double Unders, Up Downs and 3 more
  • FT: Assault Bike Calories, Strict Pull-ups, Assault Bike Calories, and 7 more

31

  • Kalsu

Jan | 1

2

  • Sumo Deadlift : 8-6-4-4, rest 1:30
  • FT: Deadlifts, Box Jump Overs, Bear Crawls and 9 more

3

  • Alt EMOM 12 mins: Front Rack Lunges and Hollow Body Holds
  • AMReps 3 mins: Wall Balls
  • AMReps 3 mins: Burpees
  • AMReps 3 mins: Front Rack Lunges

4

5

6

  • High Hang Clean + 2 Power Clean 1-1-1-1-1-1-1
  • 5 RFT: Assault Bike Calories, Hang Power Cleans, and Pull-ups

7

8

  • Alt EMOM 10 mins: Thrusters and Kipping Pull-up Practices
  • Fran

9

10

11

12

  • Overhead Squat 5-5-3
  • Front Squat 5-5-4
  • 2020 Rogue Invitational Online Qualifier - Workout 3

13

  • 2020 Rogue Invitational Online Qualifier - Workout 4

14

  • 4 RFT: Double Unders, Rows and Hand Release Push-ups

15

  • Power Snatch + Squat Snatch + Overhead Squat : 1 Rep Max
  • AMRAP 4 mins: Burpees and Squat Snatches

16

  • 2020 Rogue Invitational Online Qualifier - Workout 1

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1