Sun Mon Tue Wed Thu Fri Sat

29

30

  • Dumbbell Hammer Curl : 4x Max Rep
  • Bench Dips : 4x Max Rep
  • Barbell Curl 4xME
  • Overhead Plate Tricep Extension 20-17-16-16
  • Bench Press : 3 Rep Max
  • Bench Press : 1 Rep Max

31

Jan | 1

  • Chipper: AbMat Sit-ups, Bicycle Crunches, Leg Raises and 3 more
  • Jackie

2

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

3

  • Farmer's Carry W/ Plate (Pinch Grip) 200 m TT

4

5

6

  • Bench Press (Wide Grip) : 5x2 at 80% 1RM
  • Bench Press (Wide Grip) : 5x2 at 80% 1RM
  • Bench Press (Wide Grip) 3x8
  • Dumbbell Bench Press : 3x Max Rep
  • Bench Dips : 3x Max Rep
  • Bench Press : 5x3 at 80% 1RM
  • 21-15-9: Single Dumbbell Hang Clean & Jerks and Strict Pull-ups
  • Double Unders : 100 Reps for Time

7

  • Back Squat : 5x3 at 80% 1RM
  • AMRAP 28 mins: Front Squats, Burpees, Back Squats and Kettlebell Swings

8

  • 3 RFQ: Nordic Hamstring Curls, Double Unders and Handstand Walks

9

  • Push Press : 5x3 at 80% 1RM

10

  • Deadlift : 5x3
  • FT: Graces, Annies and Graces

11

  • 3 RFT: Thrusters and Burpees

12

13

  • Bench Press : 4x2 at 90% 1RM

14

  • Back Squat : 4x2 at 90% 1RM
  • Bench Press 4x5

15

  • FQ: Hanging Knee Raises, V-ups, Knees-to-elbows and 3 more

16

  • Wide Grip Bench Press 10x3
  • Dumbbell Hammer Curl 3xME
  • Snatch Grip Bent Over Barbell Row 2x Max Rep
  • Bench Dips : 2x Max Rep
  • Overhead Plate Tricep Extension 2xME
  • FT: Kettlebell Swings and Row Calories

17

  • 5 RFT: Pull-ups, Push-ups and Air Squats
  • 4 RFT: Handstand Push-ups and Kettlebell Swings

18

  • Snatch : 1 Rep Max

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

  • Snatch Deadlift : 5x5 at 80% 1RM
  • Snatch High Pull : 4x10 at 70% 1RM
  • Drop Snatch : 5x3 at 70% 1RM
  • FQ: Toes-to-bars, V-ups, Crunches and 2 more

23

  • Front Squat : 8x1 at 95% 1RM
  • 10-9-8-7-6-5-4-3-2-1: Deadlifts and Pull-ups

24

25

26

27

28

29

30

31

Feb | 1