Sun Mon Tue Wed Thu Fri Sat

Mar | 1

  • Push-ups : 4x25

2

  • 4x AMRAP 3 mins: Alternating Pistols, Toes-to-bars and Double Unders
  • Shoulder Press 5-3
  • Strict Press : 3 Rep Max
  • Push-ups : 40-40-20

3

  • Back Squat 5-3
  • Back Squat : 5 Rep Max
  • "Death By" - Burpees : 5 reps + 1 rep / 1 min
  • Snatch : 1-1-1-1-1-1
  • Push-ups : 4x25

4

  • Push-ups : 4x25

5

  • Push-ups : 4x25
  • Hang Snatch : 1 Rep Max
  • Bench Press 5-3
  • Bench Press : 5 Rep Max
  • AMRAP 10 mins: Chest-to-bar Pull-ups, AbMat Sit-ups and Alternating Lunges

6

  • Push-ups : 4x25

7

  • Push-ups : 4x25

8

  • Push-ups : 4x25

9

  • Push-ups : 4x25
  • 3 Position Snatch : 1-1-1-1
  • Bench Press : 1 Rep Max
  • Bench Press : 1 Rep Max
  • Run : 3x 800 m

10

  • Overhead Squat : 1 Rep Max
  • Push-ups : 4x25

11

  • Back Squat : 1 Rep Max
  • FT: Rows and Wall Balls
  • Push-ups : 4x25

12

  • Push-ups : 4x25

13

  • Deadlift : 1 Rep Max
  • AMReps 12 mins (4,8,12,...): Chest-to-bar Pull-ups and Thrusters
  • Push-ups : 4x25

14

  • 2 position clean 1-1-1-1-1
  • Row : 6x 500 m
  • Shoulder Press : 1 Rep Max
  • Push-ups : 4x25

15

  • Push-ups : 4x25

16

  • Clean Lift Off + Clean Pull + Clean 1-1-1-1-1-1
  • Bench Press 5-5
  • AMRAP 12 mins: Chest-to-bar Pull-ups, Push Press and Box Jumps
  • Bench Press : 8 Rep Max
  • Push-ups : 4x25

17

  • Deadlift : 5-5
  • Deadlift : 8 Rep Max
  • Push-ups : 4x25
  • Row : 1x 20 mins
  • Overhead Squat Skill Complex : 5x3

18

  • Shoulder Press 5-5
  • Strict Press : 6 Rep Max
  • Alt EMOM 12 mins: Double Unders and Burpees
  • Push-ups : 4x25

19

  • Snatch : 1 Rep Max
  • Clean : 1 Rep Max
  • Push-ups : 4x25
  • Single Arm Dumbbell Row : 10-10-10
  • Lat Pull Down 10-10-10
  • Tall Clean 5-5-3-3-3

20

  • Push-ups : 40-40-20

21

  • Push-ups : 4x25

22

  • Push-ups : 4x25

23

  • 3 Position Clean 1-1-1-1-1-1-1-1
  • Alt EMOM 12 mins: Ground-to-Overheads and Bar Facing Burpees
  • Push-ups : 5x20
  • Push-ups : 5x10
  • Push-ups : 20-10

24

  • Push-ups : 4x25
  • Deadlift 10-10-10-10-8-6
  • Annie

25

  • Push-ups : 4x25

26

  • Push-ups : 4x25
  • 3 Position Snatch 1-1-1-1-1-1-1-1
  • Bench Press : 3-3-3
  • Karen

27

  • Push-ups : 4x25

28

  • Push-ups : 2x25
  • Ring Push-ups : 20-20-10

29

  • Push-ups : 4x25

30

  • Run 2.25 mi TT
  • Push Up (Rings)s : 4x25
  • Dumbbell Hammer Curl-to-Shoulder Press : 10-10-10-10

31

  • 3 Position Clean 1-1-1-1-1-1-1
  • Clean : 1-1-1
  • Row : 6x 500 m, rest 1 min
  • AbMat Sit-ups : 30-30-40
  • Push-ups : 4x25

Apr | 1

2

3

4