Sun Mon Tue Wed Thu Fri Sat

29

  • Squat Clean + Push Jerk + Split Jerk : 1-1-1-1-1
  • Icon 2

30

  • Tempo Snatch : 1-1-1-1-1
  • FT: Snatches and Clean & Jerks

31

  • Back Squat : 1-1-1-1-1
  • FT: Front Squats and Double Unders

Jan | 1

  • 21-15-9: Row Calories and Deadlifts
  • 21-15-9: Toes-to-bars and Row Calories
  • 21-15-9: Deadlifts and Toes-to-bars

2

3

  • Reverse 3 Position Clean & Jerk : 1-1-1-1
  • FT: 800 m; Kettlebell Swings and Shoulder-to-Overheads; 800 m

4

  • Chipper: Dumbbell Thrusters, Box Jump Overs, Dumbbell Box Step-ups and 4 more

5

6

  • AMRAP 5 mins: 600 m, 1 Round Of Chest To Bar Cindies and Clean & Jerks
  • AMRAP 5 mins: 400 m, Rounds Of Chest To Bar Cindies and Clean & Jerks
  • AMRAP 5 mins: 200 m, Rounds Of Chest To Bar Cindies and Clean & Jerks

7

  • Bench Press : 5-5-5
  • FQ: Rows, Single Arm Dumbbell Push Press, Rows and 7 more

8

  • Tempo Clean : 1 Rep Max
  • FT: Hang Squat Cleans and Rope Climbs

9

  • 5 RFT: Strict Handstand Push-ups, Strict Ring Dips and Rows

10

  • Back Squat : 5-5-5
  • FT: 800 m, Pull-ups and Thrusters

11

  • FT: Deadlifts, 600 m, Hang Power Cleans and 2 more

12

13

  • Bench Press : 3-3-3-3
  • Chipper: Rows, Alternating Dumbbell Snatches, Bench Press and 9 more

14

  • 2 Snatch + 1 Overhead Squat : 1 Rep Max

15

  • Push Jerk 3x8
  • Every 1 min for 15 mins: Hang Power Cleans, Front Rack Walking Lunges and Shoulder-to-Overheads

16

  • Back Squat : 3-3-3-3
  • 2 RFT: Wall Balls, Burpees and Box Jumps

17

  • 2 Clean Pull + Squat Clean + Split Jerk : 1 Rep Max
  • Bar Fight

18

  • Chipper: 800 m, Power Snatches, 800 m and 3 more

19

20

  • Bench Press : 1-1-1-1-1
  • AMReps 12 mins (3,6,9,...): Alternating Dumbbell Snatches and Row Calories

21

  • Filthy Fifty

22

  • Back Squat : 1-1-1-1-1
  • 5x AMRAP 2 mins: 200 m and Max Rep Back Squats

23

24

25

26

27

28

29

30

31

Feb | 1