Sun Mon Tue Wed Thu Fri Sat

29

  • Run 5 km TT

30

  • Run 5 km TT
  • Lat Pull Down 12-12-12-12
  • Cable Row (Pronated Grip To Chest) 12-12-12-12
  • Dumbbell Shrug 15-15-15-15
  • Back Squat : 20 Rep Max
  • Back Squat : 5x5 at 80% 1RM, rest 2 mins

31

  • Run 5 km TT
  • Bench Press : 10-10-10-10
  • Bench Dumbbell Fly 12-12-12-15
  • FT: Really Cool Stuff!s

Jan | 1

  • Run 5 km TT

2

  • Run 5 km TT
  • FT: Bench Press, Sandbag Throw Over Shoulders, Bench Press and 7 more...
  • Dumbbell Shoulder Press 12-15-12-12-12

3

  • Every 5 mins for 30 mins: Row or Bike Calories, Strict Chin-ups, Burpee Box Jump Overs and 2 more
  • Run 5 km TT

4

  • Bench Press 15-12-10-6-4
  • Run 5 km TT
  • FT: Front Squats; 3x Rope Climbs, Dumbbell Snatches and Strict Toes-to...
  • Seated Cable Row 15-15-15-15

5

  • Run 5 km TT
  • Dumbbell Incline Bench Press : 12-12-12-12
  • Diane
  • Back Squat 5-5-5-5-1-1-1-1-1-1
  • Row 2000 m TT

6

  • Run 5 km TT
  • Deadlift : 1 Rep Max
  • AMRAP 7 mins: Deadlifts, Muscle-ups and Double Unders
  • 3 RFQ: Squat Cleans and High Hang Squat Cleans
  • 4 RFQ: Squat Cleans and Hang Squat Cleans
  • 3 RFQ: Power Cleans and Split Jerks
  • 4 RFQ: Power Cleans and Split Jerks

7

  • Bench Press : 6-6-6-6-6
  • Decline Dumbbell Press 10-10-10-10
  • Run 5 km TT
  • Strict Press : 1 Rep Max
  • Push Press : 1 Rep Max
  • Push Jerk : 1 Rep Max
  • FT: Bike Calories, Burpee Box Jump Overs, Row Calories and Burpee Box Jump Overs

8

  • Run 5 km TT
  • Hang Power Snatch : 1 Rep Max
  • FT: Toes-to-bars, Hang Power Snatches, Toes-to-bars and 2 more

9

  • Dumbbell Shoulder Press 10-10-10-10
  • Dumbbell Lateral Raise 10-10-10-10
  • Run 5 km TT
  • Front Squat : 5x5 at 75% 1RM, rest 2 mins
  • FT: Rope Climbs and Sandbag Carries

10

  • Run 6 km TT
  • Bench Press : 1 Rep Max
  • Alt EMOM 12 mins: Bike Calories, Handstand Push-ups and Kettlebell Swings

11

  • Run 5 km TT
  • AMReps 30 mins: Pull-ups, Thrusters, Bar Facing Burpees and 11 more

12

  • Run 5 km TT
  • Lateral Shoulder Dumbbell Raise 12-12-12-12
  • Dumbbell Fly 12-12-12-12
  • Dumbbell Shrug 4x12
  • Dumbbell Incline Bench Press 4x12
  • Back Squat : 5-5-5-5-5
  • 2020 Rogue Invitational Online Qualifier - Workout 3

13

  • Bench Press 10-10-10-6-6
  • Bench Press (Decline) 10-10-10-10
  • Run 5 km TT
  • Squat Clean : 1 Rep Max
  • AMReps 11 mins: Rows, Wall Balls, Cleans and Row Calories
  • Power Snatch + Overhead Squat 1-1-1-1-1-1-1-1
  • Squat Snatch + Hang Squat Snatch 1-1-1-1-1-1-1-1-1
  • Squat Snatch 2-2-2-2-2-2-2-2

14

  • Run 5 km TT
  • Strict Press : 5x3 at 80% 1RM, rest 2 mins
  • AMReps 17 mins (1,2,3,...): Bar Muscle-ups

15

16

  • Run 5 km TT
  • Dumbbell Lateral Raise 12-12-12-12
  • 12 RFT: Bench Press, Sandbag Throw Over Shoulders and Double Unders
  • Back Squat : 1 Rep Max
  • Back Squat 5-5-5-1-1-1-1-1-1-1-1-1
  • Row 5 km TT

17

  • Run 5 km TT
  • Front Squat 1-1-1-1-1-1-1-1-1
  • Hang Power Snatch : 3 Rep Max
  • AMReps 10 mins (3,6,9,...): Wall Balls and Hang Power Snatches

18

  • Run 5 km TT
  • Db Chest Fly On Bench 15-15-15
  • Bodyweight Bench Press 15-15-15
  • Chipper: Echo Bike Calories, Ring Muscle-ups, Dumbbell Snatches, and 6 more

19

  • Run 5 km TT

20

  • Run 5 km TT
  • Back Squat : 1 Rep Max
  • Fran

21

  • Run 5 km TT
  • FT: Deadlifts, Bar Facing Burpees, Wall Balls and 9 more

22

  • Dumbbell Incline Bench Press : 12-12-12-12
  • Flat Db Fly 12-12-12-12
  • Run 5 km TT
  • Chipper: Rows, Handstand Walks, Unbroken Double Unders and Toes-to-bars
  • Front Squat 4-4-3-3-3

23

  • Dumbbell Lateral Raise 12-12-12-12
  • Dumbbell Shrug 12-12-12-12
  • Run 5 km TT
  • Dumbbell Walking Lunge : 20-20-20
  • Bench Press : 4x10 at 45% 1RM, rest 2 mins
  • Ring Rows : 4x10, rest 2 mins
  • AMReps 7 mins (3,6,9,...): Handstand Push-ups, Box Overs and Kettlebell Swings
  • Every 1 min for 10 mins: Power Cleans and Push Jerks
  • 5 RFQ: Power Cleans and Split Jerks

24

  • Run 5 km TT
  • AMRAP 10 mins: Bike Calories and Sandbag Shuttle Runs
  • Alt EMOM 10 mins: Rows and Lateral Burpee Over Rowers

25

26

27

28

29

30

31

Feb | 1