Sun Mon Tue Wed Thu Fri Sat

26

27

  • Front Squat : 3 Rep Max
  • 4x AMRAP 2 mins: Front Squats, Burpee Over Bars and Kettlebell Swings

28

  • Push Jerk 4-4-4-4
  • Mixed Grip Pull-Ups : 4x4
  • Alt EMOM 20 mins: Pull-ups, Double Kettlebell Push Press, Double Unders and AbMat Sit-ups

29

  • Every 1 min for 12 mins: Hang Snatch
  • 4-6-8-10-12-14: R Arm Kettlebell Snatches, L Arm Kettlebell Snatches and Burpee Plate Jumps

30

  • FT: Rows et Assault Bike Calories

31

  • Alternating Dumbbell Bench Press : 6-6-6-6-6
  • Single Arm Db Bent Over Row 6-6-6-6-6
  • AMRAP 20 mins: Single Arm Dumbbell Overhead Walking Lunges, Ring Push-ups, Single Arm Kettlebell Overhead Carries and 2 more

Feb | 1

2

3

  • Power Jerk 4-4-4-4
  • Strict Pull Up (Tempo)s : Max Set
  • 5 RFT: Pull-ups, Dumbbell Push Press, Dumbbell Farmers Carries and 3 more

4

  • Front Squat : 2-2-2-2-2
  • 4-6-8-10-12-14: Toes-to-bars and Thrusters

5

  • Dumbbell Bench Press : 6-6-6-6-6
  • Single Arm Db Bent Over Row 6-6-6-6-6
  • AMRAP 22 mins: GHD Sit-ups, Alternating Kettlebell Z Press, Single Arm Dumbbell Overhead Carries and 3 more

6

  • AMRAP 6 mins w/ Buy-in: 400 m and Rows

7

  • Every 1 min for 8 mins: Snatch
  • Snatch : 1 Rep Max
  • 6x AMRAP 1 min: Dumbbell Snatches and Burpees

8

9

10

  • Front Squat : 1-1-1-1-1
  • Alt EMOM 15 mins: Wall Balls, Alternating Dumbbell Snatches and Double Unders

11

  • Every 1 min for 10 mins: Split Jerk
  • 5 RFT: Toes To Bar (Unbroken)s, Kettlebell Snatches and Ring Push-ups

12

  • Close Grip Bench Press : 5 Rep Max
  • Weighted Strict Pull-up : 3 Rep Max
  • AMRAP 6 mins: Pull-ups and Burpees

13

  • FT: Assault Bikes and Row Calories

14

  • Every 1 min for 12 mins: Hang Power Clean + Power Clean
  • 4x AMRAP 2 mins: Box Step-ups, Power Clean & Jerks and Burpee Over Bars

15

16

17

  • Close Grip Bench Press : 3 Rep Max
  • Single Arm Db Bent Over Row 5-5-5-5-5
  • AMRAP 20 mins: Ring Dips, Chest-to-bar Pull-ups, Box Step-ups and Weighted Hanging Knee Raises

18

  • Front Squat : 2 Rep Max
  • AMRAP 10 mins: Double Unders and Alternating Dumbbell Snatches

19

20

21

22

23

24

25

26

27

28

29