Sun Mon Tue Wed Thu Fri Sat

29

30

31

  • Back Squat : 1-1-1-1-1
  • FT: Front Squats and Double Unders

Jan | 1

  • Deadlift : 1-1-1-1-1

2

  • Bench Press : 3-3-3-3

3

4

5

6

  • Romanian Deadlift 3-3-3-3

7

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

8

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

9

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

10

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

11

12

13

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

14

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

15

  • Push Jerk 3x8
  • Every 1 min for 15 mins: Hang Power Cleans, Front Rack Walking Lunges and Shoulder-to-Overheads

16

  • 2 RFT: Wall Balls, Burpees and Box Jumps

17

  • Back Squat : 3-3-3-3
  • Bar Fight
  • 2 Clean Pull + Squat Clean + Split Jerk : 1 Rep Max

18

19

20

  • Bench Press : 1-1-1-1-1

21

  • Filthy Fifty

22

  • Back Squat : 1-1-1-1-1
  • 5x AMRAP 2 mins: 200 m and Max Rep Back Squats

23

  • Every 1 min for 10 mins: Squat Clean
  • 10-20-30: Single Arm Dumbbell Thrusters and GHD Sit-ups

24

  • Deadlift : 5-5-5-5-5

25

26

27

28

29

30

31

Feb | 1