Mon Tue Wed Thu Fri Sat Sun

24

  • Clean & Jerk : 3 Rep Max
  • AMReps 7 mins: Clean & Jerk

25

26

  • FT: 2x 800 m, Ring Dips and Deadlifts; Burpees

27

  • Alt EMOM 24 mins: Rows, Kettlebell Suitcase Carries and Double Unders
  • "Tabata" - Dumbbell Hammer Curls and Dumbbell Bent Over Rows : 8 x 20 secs / 10 secs

28

  • 4 RFT: Chest-to-bar Pull-ups, Deadlifts and 400 m
  • Deadlift : 1 Rep Max

29

Mar | 1

2

  • Back Squat : 10 Rep Max
  • 4 RFT: Double Unders and Hang Squat Cleans

3

  • Alt EMOM 20 mins: 400 m and Burpees

4

5

6

7

8

9

  • FT: 3x Power Snatches and V-ups; ; 2x Power Snatches and V-ups...

10

  • Chipper: Wall Balls, Cleans, Box Jump Overs and 2 more

11

12

  • AMRAP 12 mins w/ Buy-in: Devil Press, Dumbbell Bear Crawls, Chest-to-bar Pull-ups and 17 more

13

14

15

16

  • 3 RFQ: Strict Hspus and Strict Ring Dips
  • Alt EMOM 20 mins: Bike Calories, Toes-to-bars, Dumbbell Renegade Rows and Rope Climbs

17

18

  • Run 3 mi TT
  • Sumo Deadlift : 9-6-3-1-3-6-9
  • AMRAP 13 mins w/ Buy-in: 800 m, Ground-to-Overheads, Up Downs and Lateral Hops

19

  • AMRAP 16 mins: Russian Kettlebell Swings, Mountain Climbers, Sit-ups and Seated Leg Raise Over Kettlebells

20

21

  • 5 RFT: Devil Press, Weighted Alternating Reverse Lunges and Sit-ups
  • Alt EMOM 18 mins: Left Elbow Planks, Flutter Kicks, Right Elbow Planks and 2 more

22

23

  • AMReps 10 mins (3,6,9,...): Dumbbell Burpees, Push Press and Front Squats
  • AMReps 5 mins (3,6,9,...): Burpees and Thrusters

24

25

  • Chipper: 400 m, Air Squats, Sit-ups and 5 more
  • 3 RFQ: Hand Touch Planks and Overhead Arm Claps

26

  • AMRAP 20 mins w/ Buy-in: Deadlifts, Weighted Sit-ups, Weighted Box Step-ups and 2 more

27

28

29

30

31

Apr | 1

2

3

4

5