Sun Mon Tue Wed Thu Fri Sat

29

  • FT: Medicine Ball Cleans, Row or Bike Calories, Burpees and Row or Bike Calories

30

31

Jan | 1

2

  • 21-15-9: Row Calories and Deadlifts
  • 21-15-9: Toes-to-bars and Row Calories
  • 21-15-9: Deadlifts and Toes-to-bars

3

  • Bench Press : 1-1-1-1-1
  • 10 RFT: Overhead Squats, Bar Muscle-ups and Burpees

4

  • Reverse 3 Position Clean & Jerk : 1-1-1-1
  • FT: 800 m; Kettlebell Swings and Shoulder-to-Overheads; 800 m

5

  • Chipper: Dumbbell Thrusters, Box Jump Overs, Dumbbell Box Step-ups and 4 more

6

7

  • AMRAP 5 mins: 600 m, 1 Round Of Chest To Bar Cindies and Clean & Jerks
  • AMRAP 5 mins: 400 m, Rounds Of Chest To Bar Cindies and Clean & Jerks
  • AMRAP 5 mins: 200 m, Rounds Of Chest To Bar Cindies and Clean & Jerks

8

  • Bench Press : 5-5-5
  • FQ: Rows, Single Arm Dumbbell Push Press, Rows and 7 more

9

  • Tempo Clean : 1 Rep Max
  • FT: Hang Squat Cleans and Rope Climbs

10

  • 5 RFT: Strict Handstand Push-ups, Strict Ring Dips and Rows

11

  • Back Squat : 5-5-5
  • FT: 800 m, Pull-ups and Thrusters

12

  • FT: Deadlifts, 600 m, Hang Power Cleans and 2 more

13

14

  • Bench Press : 3-3-3-3
  • Chipper: Rows, Alternating Dumbbell Snatches, Bench Press and 9 more

15

  • FT: Row Calories, Ring Muscle-ups and Row Calories
  • 2 Snatch + 1 Overhead Squat : 1 Rep Max

16

17

  • Back Squat : 3-3-3-3
  • 2 RFT: Wall Balls, Burpees and Box Jumps

18

  • 2 Clean Pull + Squat Clean + Split Jerk : 1 Rep Max
  • Bar Fight

19

  • Chipper: 800 m, Power Snatches, 800 m and 3 more

20

21

  • Bench Press : 1-1-1-1-1
  • AMReps 12 mins (3,6,9,...): Alternating Dumbbell Snatches and Row Calories

22

  • Filthy Fifty

23

24

25

26

27

28

29

30

31

Feb | 1