Sun Mon Tue Wed Thu Fri Sat

Mar | 1

  • Row : 4x 3200 m

2

  • Bench Press : 1 Rep Max
  • Chipper: Mountain Climbers, Double Unders, Bench Press and 4 more

3

4

  • Row : 500/400/300/200/100 m

5

6

7

8

9

  • Row 2793 m TT
  • Bench Press : 20 Rep Max
  • FT: Thrusters, Double Unders, Thrusters and 7 more

10

  • Back Squat : 20 Rep Max
  • 3 RF-ME: Burpees, Wall Balls, Single Unders and 2 more

11

  • 5 RFT: Knees-to-chests, Plate Overhead Lunges, and 200 m

12

  • Front Squat : 20 Rep Max
  • Chipper: Ground-to-Overheads, AbMat Sit-ups, Double Unders and 6 more

13

  • 3 RFT: Treadmill Runs, Rope Climbs, and Thrusters
  • Deadlift : 5-5-5

14

15

16

  • Bench Press : 5x5 at 80% 1RM
  • "Tabata" - Bench Press : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Bench Press : 8 x 20 secs / 10 secs
  • "Tabata" - Medicine Ball Push Ups : 8 x 20 secs / 10 secs
  • "Tabata" - Bench Dips : 8 x 20 secs / 10 secs
  • "Tabata" - Banded Push-ups : 8 x 20 secs / 10 secs

17

  • Back Squat : 5-5-5-5-5
  • "Tabata" - Pull-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Banded Reverse Flies : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Rows : 8 x 20 secs / 10 secs
  • "Tabata" - Pendlay Rows : 8 x 20 secs / 10 secs
  • "Tabata" - Snatch Grip Shrugs : 8 x 20 secs / 10 secs

18

  • Every 1 min for 28 mins: Row Calories, Air Bike Calories, Box Jumps, and Ski Erg Calories
  • Burpee + Med Ball Squat Clean + Wall Ball : 100 Reps for Time

19

20

21

22

  • Row 3000 m TT
  • AMRAP 20 mins: Box Jumps, Push Press and Pull-ups

23

24

  • Back Squat : 3x10
  • FT: Burpees and Sit-ups

25

26

27

28

29

30

31

Apr | 1

2

3

4