Sun Mon Tue Wed Thu Fri Sat

29

30

  • Alt EMOM 20 mins: Ski Erg Calories and Jumping Alternating Lunges
  • Low Hang Power Snatch 1-1-1-1-1-1-1-1-1-1
  • Every 1:30 for 12 mins: Power Snatch + Hang Power Snatch + Low Hang Squat Snatch
  • Every 1:30 for 9 mins: Power Snatch
  • 5 RFQ: Push Press and Strict Chest-to-bar Pull-ups
  • Sumo Deadlift : 3-3-3-3
  • 10 RFT: Dumbbell Arnold Press, Dumbbell Bent Over Rows, and Dumbbell Hang Power Cleans
  • 4x RFT: Single Dumbbell Walking Lunges, Dumbbell Snatches, GHD Sit-ups, and Deficit Handstand Push-ups

31

  • 4 RFQ: Kettlebell Windmills and Side Plank Crunches
  • 3 RFQ: Echo Bike (Watts)s, Echo Bike (Watts)s, Echo Bike (Watts)s, and 2 more
  • 1 Arm Kb Bent Over Row 4x10
  • Power Clean 3-3-3-3-2-2-2-2-1-1-1-1

Jan | 1

  • 6 RFQ: Rows, GHD Sit-ups, and Feet Elevated Ring Rows
  • Every 1 min for 12 mins: Dball Cleans and Dball Carries
  • AMRAP 20 mins: Pull-ups, Push-ups, Air Squats, and Double Unders
  • Hip Thrust 10x5, rest 1 min
  • Freestyle Swim : 6x 75 yd
  • Freestyle Swim : 5x 50 yd

2

  • 4 RFQ: Rows, Muscle-up + Ring Dips, Ski Ergs, and Bar Muscle Up + Dips
  • Back Squat : 5-5-5-5
  • Front Squat : 5-5-5-5
  • 7 RFQ: Bent Over Barbell Rows and Alternating Dumbbell Push Press
  • Deadlift 4-4-6-6-10
  • 7 RFQ: Alternating Seated Dumbbell Shoulder Press and Double Dumbbell Bent Over Rows
  • 10-9-8-7-6-5-4-3-2-1: Strict Pull-ups, Strict Toes To Bars, and Strict Ring Dips
  • Every 1 min for 15 mins: Devil Press
  • FT: Lateral Burpee Over Bars and Echo Bike Calories
  • 2 RFT: 21's Bicep Curls and Drag Curls

3

  • FT: 5x Echo Bike (Watts)s and Box Jump Overs; Rows
  • Regional Nate

4

5

  • 4 RFQ: Echo Bikes, Deadlifts, and Mountain Climbers
  • Alt EMOM 10 mins: Toes-to-bars and Chest-to-bar Pull-ups
  • FQ: Weighted Dumbbell Sit-ups and Kettlebell Side Bends
  • Back Squat : 5-5-5-5
  • Pause Jerk 3-3-3-3-3-2-2-2-2-2
  • Power Jerk 5x1
  • 10 RFT: Round Of DTs and Wall Balls
  • 3 RFQ: Ring Plank Holds and Feet Elevated Ring Rows
  • 6 RFQ: Bench Press and Standing Upright Dumbbell Rows

6

  • FQ: Runs
  • Weighted Strict Pull-up : 3 Rep Max
  • 4 RFQ: Green Band Pull-ups and Ring Support Holds
  • 4 RFQ: Hollow Rocks
  • AMRAP 10 mins: Overhead Squats and Ring Muscle-ups
  • Muscle Snatch 2-2-2-2-2-2-2-2-2-2
  • High Hang Snatch 2-2-2-2-2-2-2-2
  • Snatch Grip Push Press + Overhead Squat : 2-2-2-2-2-2
  • Snatch Grip Deadlift 6x4
  • 4 RFQ: Dumbbell Snatches and Bent Over Plate Raises
  • FT: Deadball Over The Shoulders, Rows, Deadball Over The Shoulders, and 3 more
  • 6 RFQ: Echo Bikes

7

8

  • Row : 3x 750 m at 70%, rest 2 mins
  • Row : 3x 500 m at 75%, rest 1:30
  • Row : 12x 250 m at 85%
  • 5 RFQ: Strict Toes-to-bars, Pull-ups, and Bar Muscle-ups
  • Every 1 min for 10 mins: Bar Muscle-up
  • Strict Knees-to-elbows : 4x15
  • 3 RFQ: Handstand Holds and Ring Rows
  • Every 1 min for 15 mins: Power Clean & Push Jerk (Touch And Go)
  • FT: Push Press, Snatches, and Wall Balls
  • Barbell Hip Thrust 20-16-12-8, rest 1:30
  • 3 RFQ: Barbell Roll-Outs, V-ups, and Russian Twists
  • Strict Press 5-3-3-1-1-1-1
  • AMRAP 15 mins: Strict Press, Bent Over Barbell Rows, and Ball Slams
  • FT: Echo Bikes
  • Strict Deficit Handstand Push-up : 4-3-3-3-3-3-3-3-3-3
  • Kipping Deficit Handstand Pushups : 10x Max Rep

9

  • Back Squat 5-3-2-2-1-1-1-1
  • Front Squat : 5-5-5-5
  • 4 RFQ: Strict Ring Muscle-ups, Strict Pull-ups, and Handstand Walks
  • Deadlift 2-2-4-4-8
  • 5 RFQ: Bench Press and Chest-to-bar Pull-ups

10

  • 4 RFQ: Hip Extensions, Echo Bikes, and Sumo Stance Tempo Goblet Squats
  • 8 RFT: Echo Bike (Watts)s, Echo Bike (Watts)s, and Echo Bike (Watts)s
  • FT: Push Press, Power Snatches, and Wall Balls
  • Snatch Balance 2-1-1-1-1
  • Overhead Squat : 1x1
  • 3 RFQ: Rows and Squat Snatches
  • 2 RFT: GHD Sit-ups, Single Arm Russian Kettlebell Swings, GHD Sit-ups, and 7 more
  • 8 RFQ: Farmers Carries, Double Kettlebell Front Rack Carries, and Handstand Walks

11

12

  • 8x RFT: Rows, Ski Ergs, and Echo Bikes
  • Back Squat : 5-5-5-5
  • Front Squat : 5-5-5-5
  • Squat Clean 1-1-1-1-1-7-7-7
  • 10x RFT: Thrusters, Bar Facing Burpees, and Double Unders
  • Dead-stop Strict Handstand Push Ups : 10x Max Rep
  • Every 1 min for 10 mins: Strict Deficit Handstand Push-up
  • 4 RFQ: Double Kettlebell Front Rack Carries and Landmine Twists

13

  • 3 RFQ: Echo Bike (Watts)s, Rows, Rows, and 3 more
  • Strict Ring Muscle-ups : 1-1-1-1-1-4-1-1-1-1
  • Every 1 min for 5 mins: Ring Muscle Up
  • Every 30 secs for 5 mins: Ring Muscle Ups
  • Every 1 min for 5 mins: Ring Muscle Up
  • Strict Press : 3-3-3-3-3
  • Pause Jerk 2-2-2-2-1-1-1-1-1-5-5
  • 5 RFQ: Pendlay Rows and Weighted Strict Pull-ups
  • Marston
  • Single Arm Db Bent Over Row 4x12
  • Bent Over Plate Raise 4x15
  • 4 RFQ: Alternating Dumbbell Hammer Curls, Dumbbell Skull Crushers, and Diamond Push-ups

14

  • FT: Echo Bike (Watts)s, Echo Bike (Watts)s, Echo Bike (Watts)s, and Echo Bike (Watts)s
  • AMRAP 5 mins: Toes-to-bars and Dumbbell Front Squats
  • AMRAP 5 mins: Chest-to-bar Pull-ups and Dumbbell Front Squats
  • Block Snatch (High Hang) 3-3-3-3-3
  • Block Snatch (High Hang) 2-2-2
  • Halting Snatch 2-2-2-2-2-2
  • Halting Snatch Pull 4x3
  • 4 RFQ: Hollow Rocks and Arch Holds
  • 6 RFQ: Strict Pull-ups and Bar Muscle-ups
  • Mixed Grip Pull-ups : 10x8
  • AMRAP 7 mins: Tempo Negative Strict Handstand Push-ups, Negative Weighted Strict Pull Ups, and Crunch (Legs Up)s
  • AMRAP 7 mins: Wall Walks, Handstand Walks, and Crunch (Legs Up)s
  • Barbell Hip Thrust : 1 Rep Max
  • 4 RFQ: Barbell Hip Thrusts and Banded Abduction Wall Sits
  • Single Leg Hip Thrust : 3x15
  • 4 RFQ: Single Arm Farmer Carries, Ski Erg Calories, Front Rack Barbell Box Step-ups, and 4 more

15

  • Stationary Bike : 8x 1.3 mi at 60%
  • 10 RFQ: Lap Swims

16

  • Every 1 min for 8 mins: Ring Support Holds and Feet Elevated Ring Rows
  • Every 1 min for 8 mins: Chest-to-ring Holds and Push-ups
  • 1 Power Clean + 1 Hang Squat Clean 5x1
  • AMRAP 5 mins: Toes-to-bars and Dumbbell Squats
  • Clean & Jerk 1-1
  • AMRAP 5 mins: Chest-to-bar Pull-ups and Dumbbell Squats
  • Clean & Jerk 5x1
  • 3 RFQ: V-ups, Painful Penguins, Sit-ups, and Plank Holds
  • 4 RFQ: Double Kettlebell Bent Over Rows and Strict Deficit Handstand Push-ups

17

  • 5 RFQ: Upright Barbell Rows, Pull-up On Pegboards, and Table Tops
  • 3 RFQ: Bent Over Barbell Rows and Barbell Overhead Holds
  • Thruster 2-2-2-2-2
  • 5 RFQ: Deficit Deadlifts and Curtsy Squats
  • 5 RFQ: Bench Press and Alternating Dumbbell Hammer Curls

18

19

  • 3 RFQ: Banded Good Mornings, Kossacks Squats, and Sorenson Holds
  • 3 RFQ: Alternating Single Arm Dumbbell Thrusters, Kip Swings, and Hollow Rocks
  • 4x RFT: Rows, Ski Ergs, Rows, and Ski Ergs
  • AMRAP 10 mins: Handstand Walk Obstacles
  • 4 RFQ: Power Snatches, Overhead Squats, Squat Snatches, and Chest-to-bar Pull-ups
  • 4 RFQ: Pike Holds and Hollow Holds
  • Every 2 mins for 20 mins: Double Unders, Power Snatches, and Squat Snatches
  • FQ: GHD Sit-ups, Walking Lunges, Deadball Cleans, and 2 more

20

  • 2 RFQ: Ski Erg Calories, Jumping Alternating Lunges, Air Squats, and 9 more
  • 15x RFT: Echo Bike Calories
  • 5 RFQ: Strict Ring Muscle-ups, Ring Muscle-ups, and Burpee Ring Muscle-ups
  • Every 30 secs for 5 mins: Ring Muscle Up
  • Snatch Grip Sotts Press 3-3-3-3-3
  • Power Snatch + Squat Snatch 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1
  • 3 RFQ: Weighted Ys and Plate Rear Delt Flies

21

  • 5 RFQ: Straddle Hollow Body Holds, Pike-ups, and Arch Holds
  • 3 RFQ: Russian Kettlebell Swings, Chin Over Bar Holds, Dead Hangs, and 3 more
  • 3 RFT: Power Cleans, Strict Deficit Handstand Push-ups, Power Cleans, and 4 more
  • Power Jerk 2-2-2-2-2-2-2-2
  • Strict Press : 5-5-5-5-5
  • Chipper: Burpee Box Jump Overs, Echo Bike Calories, GHD Sit-ups, and 4 more
  • 6 RFT: Toes-to-bars, Handstand Walks, Toes-to-bars, and 4 more
  • Frog Pump 50-50
  • Banded Hip Thrusts : 4x Max Rep
  • Goblet Bulgarian Split Squat : 8-8-8
  • Kettlebell Side Bend 4x15
  • 5 RFQ: Upright Barbell Rows, Hand Over Hand Sled Pulls, and Row Calories

22

23

  • 2 RFQ: Rows, Up Downs, Ski Ergs, and 2 more
  • Weighted Strict Chest-to-bar Pull-up 8x2, rest 30 secs
  • 4 RFQ: Band Wide Grip Strict Pull-ups and Knees-to-elbows
  • 6 RFQ: Weighted Strict Ring Dips, Top Ring Row Holds, and Hollow Rocks
  • 4 RFQ: Single Leg Hip Thrusts and Sorensen Holds

24

25

26

27

28

29

30

31

Feb | 1