Sun Mon Tue Wed Thu Fri Sat

29

30

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

31

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

Jan | 1

2

3

4

5

6

7

  • 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
  • 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

10

11

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

12

13

14

  • Bench Press : 3-3-3-3
  • Chipper: Rows, Alternating Dumbbell Snatches, Bench Press and 9 more
  • 2 Snatch + 1 Overhead Squat : 1 Rep Max
  • FT: Row Calories, Ring Muscle-ups and Row Calories

15

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

16

17

18

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