Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

  • Push Press : 3 Rep Max
  • Chipper: 800 m, Air Squats, Pull-ups and 5 more

3

  • Banded Back Squat 6x10
  • Floor Assisted Strict Ring Muscle Ups : 4x Max Rep

4

  • Chipper: Kettlebell Swings, 400 m, Thrusters and 6 more

5

6

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

7

  • Back Squat : 5x3 at 80% 1RM
  • AMRAP 28 mins: Front Squats, Burpees, Back Squats and Kettlebell Swings
  • Box Jump : Max Height
  • Standing Box Jump Max Heights : 1x20

8

  • Single Leg Box Assisted Butterfly Pull-Ups : 4x Max Rep

9

  • Push Press : 5x3 at 80% 1RM
  • 5 RFT: Double Unders, Knees To Elbows, and Handstand Push-ups

10

  • Clean & Jerk 3-2-2-1

11

12

13

  • Chipper: 200 m, Wall Balls, 200 m and 22 more
  • Bench Press : 4x2 at 90% 1RM
  • Banded Bench Press : 5x2 at 80% 1RM

14

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

15

  • Clean 5-3-2-1

16

17

18

19

20

  • Bench Press : 8x1 at 95% 1RM
  • Black Jack Push-ups Sit-ups

21

  • Back Squat : 8x1 at 95% 1RM
  • Alt EMOM 20 mins: Wall Balls and Toes-to-bars

22

23

24

25

26

27

28

29

30

31

Feb | 1