Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

3

4

5

6

  • Bench Press : 5x3 at 80% 1RM
  • 21-15-9: Single Dumbbell Hang Clean & Jerks and Strict Pull-ups
  • Bench Press (Wide Grip) : 5x2 at 80% 1RM
  • Single Under : 200 Reps for Time

7

8

  • 2 RFT: Back Squats, Burpees, Front Squats, and Kettlebell Swings
  • Back Squat : 3-3-3-3-3

9

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

10

  • Deadlift : 5x3

11

12

  • 100 RFT: Deadlifts, Squat Cleans, Front Squats, Push Press and Push Jerks

13

14

  • Chipper: 200 m, Wall Balls, 200 m and 22 more
  • Back Squat : 4x2 at 90% 1RM
  • 8 RFT: Front Squats and Chest-to-bar Pull-ups

15

  • Row 5538 m TT

16

  • Front Squat : 4x2 at 90% 1RM
  • Alt EMOM 21 mins: Thrusters, Sumo Deadlift High-pulls and Double Unders

17

  • Deadlift : 4x2 at 90% 1RM
  • 5 RFT: Pull-ups, Push-ups and Air Squats
  • 4 RFT: Handstand Push-ups and Kettlebell Swings
  • 3 RFT: Box Jumps and Knees To Elbows
  • 2 RFT: Wall Balls and AbMat Sit-ups
  • FT: Burpees

18

  • Chipper: Rows, Power Cleans, Pull-ups, 4 and more

19

20

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

21

  • Back Squat : 2-2-2-2-2-2-2-2
  • Alt EMOM 20 mins: Wall Balls and Toes-to-bars

22

23

24

25

26

27

28

29

30

31

Feb | 1