Sun Mon Tue Wed Thu Fri Sat

29

30

  • Bench Press : 3 Rep Max
  • FT: Graces, Annies and Graces

31

  • Back Squat : 3 Rep Max

Jan | 1

2

  • Chipper: 800 m, Air Squats, Pull-ups and 5 more
  • Push Press : 3 Rep Max

3

4

5

6

  • Bench Press : 5x3 at 80% 1RM
  • 21-15-9: Single Dumbbell Hang Clean & Jerks and Strict Pull-ups

7

  • Back Squat : 5x3 at 80% 1RM
  • AMRAP 28 mins: Front Squats, Burpees, Back Squats and Kettlebell Swings

8

9

  • Push Press : 5x3 at 80% 1RM
  • 5 RFQ: Power Cleans, Front Squats, Push Press, and 2 more

10

  • Deadlift : 5x3
  • FT: Graces, Annies and Graces

11

12

13

14

  • Back Squat : 4x2 at 90% 1RM
  • 8 RFT: Front Squats and Chest-to-bar Pull-ups

15

  • FQ: Cleans

16

  • Front Squat : 4x2 at 90% 1RM
  • Alt EMOM 21 mins: Thrusters, Sumo Deadlift High-pulls and Double Unders

17

  • Deadlift : 4x2 at 90% 1RM
  • 5 RFT: Pull-ups, Push-ups and Air Squats
  • 4 RFT: Handstand Push-ups and Kettlebell Swings
  • 3 RFT: Box Jumps and Knees To Elbows
  • 2 RFT: Wall Balls and AbMat Sit-ups
  • FT: Burpees

18

19

20

  • Bench Press : 8x1 at 95% 1RM
  • Black Jack Push-ups Sit-ups

21

22

23

24

25

26

27

28

29

30

31

Feb | 1