Sun Mon Tue Wed Thu Fri Sat

Mar | 1

2

3

  • 3 RFT: Assault Bike Calories and Dumbbell Box Step Overs

4

  • 3 RFT: Rope Climbs, Burpee Box Jump Overs, and Assault Bike Calories
  • Alt EMOM 10 mins: Ring Muscle-ups and Snatch Pulls
  • Power Snatch 5-5-3-2-1

5

6

7

  • FT: Assault AirRunners; 3x Bench Press, Front Squats, and Chest-to-bar Pull

8

9

10

11

  • 40-20-10: Assault Bike Calories and Row Calories

12

13

  • Every 5 mins for 35 mins: Assault Bike Calories, Double Kettlebell Hang Snatches, Toes-to-bars, and Hand Release Push-ups

14

  • Tempo Back Squat : 12-12-12-12
  • Every 2 mins for 10 mins: Power Clean From Blocks Above The Knee
  • Back Rack Deficit Reverse Lunge 3x40
  • Seated Good Morning : 15-15-15

15

  • Tempo Strict Press 4x12, rest 1:30
  • Tempo Chin-ups : 3x10, rest 2 mins
  • Dumbbell Incline Bench Press 3x15

16

17

  • FT: 3x Alternating Dumbbell Snatches, Push-ups, and 400 m; Air Squats
  • FT: Hang Power Snatches, Hang Clean & Jerks, and Bar Facing Burpees
  • Hang Power Snatch : 3-3-3

18

  • 4x AMRAP 3 mins: Assault Bike Calories and Deadlifts
  • 3 RFQ: Tempo Single Arm Dumbbell Rows and Bent Over Barbell Rows
  • Skull Crusher : 100 Reps for Time
  • Tempo Push Ups : 3x Max Rep
  • Tempo Dumbbell Bench Press 12-12-12-12

19

  • Front Squat : 6-6-6-6
  • Tempo Snatch Grip Deadlift 10-10-10
  • Tempo Pistols : 3x20
  • Straight Leg Plate Overhead Sit-up 3x10
  • Good Morning 3x20
  • FT: 400 m, Dumbbell Thrusters, 400 m, and 9 more

20

  • Run 3000 m TT
  • Squat Snatch 3-3-3-3-3-2
  • Power Clean + Push Jerk + Split Jerk 1-1-1-1-1-1
  • Squat Snatch : 30 Reps for Time

21

22

  • 14 RFQ: Rows and Burpees

23

  • FT: 1200 m, Overhead Squats, and Bar Facing Burpees

24

  • Tempo Back Squat 12-12-10-10
  • Bulgarian Split Squat : 1x40
  • Banded Leg Curls : 100 Reps for Time
  • Power Clean : 5x3

25

  • Assault Bike 15 km TT

26

  • Run 2000 m TT
  • Snatch High Pull + Power Snatch 1-1-1-1
  • Every 1 min for 8 mins: 2 Snatch Pulls + Snatch
  • Every 2 mins for 12 mins: Dumbbell Thrusters, Burpee Over Dumbbells, and Single Arm Dumbbell Overhead Squats

27

28

29

  • FT: 400 m and Burpees

30

31

Apr | 1

2

3

4