Mon Tue Wed Thu Fri Sat Sun

30

  • Bench Press : 3 Rep Max
  • FT: Graces, Annies and Graces

31

Jan | 1

2

3

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

4

5

  • Deadlift : 3 Rep Max

6

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

7

8

9

10

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

11

12

13

14

  • Chipper: 200 m, Wall Balls, 200 m and 22 more
  • Back Squat : 4x2 at 90% 1RM

15

  • 8 RFT: Front Squats and Chest-to-bar Pull-ups

16

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

17

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

18

19

  • Deadlift : 4x2 at 90% 1RM
  • Deadlift : 1 Rep Max
  • Bench Press : 3-3-3-3
  • Row 3797 m TT

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1

2