Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

3

4

5

6

7

8

9

10

11

12

13

14

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

15

  • 2 Snatch + 1 Overhead Squat : 1 Rep Max
  • FT: Row Calories, Ring Muscle-ups and Row Calories
  • Push Jerk 3x8
  • Every 1 min for 15 mins: Hang Power Cleans, Front Rack Walking Lunges and Shoulder-to-Overheads

16

17

18

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

19

  • Deadlift : 1-1-1-1-1
  • AMRAP 20 mins: Deadlifts, Ring Push-ups and Box Step-ups

20

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

21

  • Filthy Fifty

22

23

24

25

26

27

28

29

30

31

Feb | 1