Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

3

  • Deadlift : 3 Rep Max
  • FT: Kettlebell Snatches, Burpees, Kettlebell Snatches and 9 more

4

5

6

  • Bench Press : 5x3 at 80% 1RM
  • 21-15-9: Single Dumbbell Hang Clean & Jerks and Strict Pull-ups
  • Bench Press (Wide Grip) : 5x2 at 80% 1RM
  • Double Unders : 100 Reps for Time

7

8

  • 3 RFQ: Nordic Hamstring Curls, Double Unders and Handstand Walks

9

10

11

  • Barbell Good Morning 7-5-5-5
  • Back Squat 5-5-3-2
  • Dumbbell Alternating Reverse Lunge 20-20-20
  • Bench Press (Wide Grip) 3-8-3
  • Push Jerk 3-3-2-1-1

12

13

14

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

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1