Sun Mon Tue Wed Thu Fri Sat

Mar | 1

2

  • Front Squat 10-7-5
  • 4 RFT: Double Unders and Hang Squat Cleans

3

  • FT: Assault Bike Calories, Squat Cleans, Assault Bike Calories, and 3 more
  • Alt EMOM 20 mins: 400 m and Burpees

4

  • Snatch : 1 Rep Max

5

  • 5x RFT: Bike Calories, Russian Kettlebell Swings and Box Step-ups

6

  • Chipper: Double Unders, Alternating Dumbbell Snatches, Double Unders, and 3 more

7

  • FT: Handstand Push-ups and Handstand Walks
  • FT: Rows, Wall Balls, Rows, and 5 more
  • Chipper: Double Unders, Alternating Dumbbell Snatches, Double Unders, and 3 more
  • FT: Assault Bike Calories, Squat Cleans, Assault Bike Calories, and 3 more

8

  • 2 RFT: Ski Erg Calories and Synchronized Toes-to-bars
  • Snatch : 1-1-1
  • Clean & Jerk : 1-1-1
  • Run 2.2 mi TT

9

  • Bench Press 10-10-5-4-2
  • GHD Sit-ups : 5x20

10

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

11

  • FT: Bar Facing Burpees, Deadlifts and Ring Muscle-ups

12

13

  • FT: Double Unders; 3x 400 m, Alternating Pistols, and Toes-to-bars; Double
  • Overhead Squat 4x5

14

15

16

  • Back Squat 8-8-8-5-2-2-1

17

  • Alt EMOM 20 mins: Toes-to-bars, Dumbbell Renegade Rows, Handstand Push-ups, and Rows
  • Run 2.45 mi TT
  • 3 RFQ: Deadlifts, Strict Handstand Push-ups, and Strict Ring Dips

18

  • AMRAP 13 mins: 300 m, Single Arm Dumbbell Power Cleans, and Double Unders
  • Sumo Deadlift : 9-6-3-1-3-6-9

19

  • FT: Rows, Hand Release Push-ups, Box Jump Overs, and 10 more

20

  • 5 RFQ: Strict Pull-ups and Weighted AbMat Sit-ups
  • AMRAP 20 mins: Alternating Dumbbell Snatches, Row Calories, and Burpees

21

  • Alt EMOM 20 mins: Jumping Ring Muscle-ups, Kettlebell Flow - Rights, Double Unders, and 2 more

22

23

  • AMRAP 30 mins w/ Buy-in: Rows, Power Cleans, American Kettlebell Swings, and 2 more

24

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

25

  • Every 2:30 for 15 mins: Jump Ropes, Up Downs and Kettlebell Snatches
  • Bench Press 12-10-8-5-2

26

27

  • Every 8 mins for 32 mins: 800 m, Pull-ups, and Power Cleans

28

  • 5x AMRAP 3 mins: Burpees, Power Cleans and Toes-to-bars

29

30

31

Apr | 1

2

3

4