Mon Tue Wed Thu Fri Sat Sun

24

25

26

  • 9 RFT: 200 m, Bar Facing Burpees and Ground-to-Overheads

27

  • Split Jerk Strict Press 4x6
  • Weighted Strict Pull-up 2-2-2-2-2
  • Deadlift : 4-4-4-4
  • FT: Rows; 2x Toes-to-bars, Wall Balls, and Kettlebell Swings; Rows; 2x Sled

28

29

  • 3 RFT: Row Calories, Squat Cleans, Ring Rows, and 3 more

Mar | 1

  • AMRAP 22 mins: Burpee Pull-ups, Power Cleans, Wall Balls and Double Unders

2

3

  • Row 3390 m at 75%
  • 3 RFT: Kettlebell Swings, Assault Bike Calories, and Toes-to-bars

4

  • Deadlift : 4-4-4-4
  • Split Jerk Strict Press 6-6-6-6
  • Every 3 mins for 12 mins: Row Calories, Squat Cleans, Sled Pushes, and Rests

5

  • Every 1 min for 12 mins: Power Snatch
  • Sled Drag 400 m TT

6

7

  • Every 1 min for 10 mins: Clean & Jerk
  • Alt EMOM 12 mins: Assault Bike Calories, Strict Pull-ups and Ground-to-Overheads

8

  • AMRAP 20 mins: Wall Balls, Burpees and Box Jump Overs

9

10

  • Deadlift 4-4-2-2-5
  • Dumbbell Bench Press 4x10
  • FT: Sandbag Throw Over Shoulders, Double Unders, and Ski Ergs

11

12

  • Kettlebell Goblet Squat 4x8
  • Every 1:30 for 15 mins: Squat Clean
  • FT: 4x Row Calories and Burpee Over Rowers; 4x Assualt Airdyne (Calories)s

13

  • Dumbbell Bulgarian Split Squat 4x6
  • Strict Press 6-6-6-6
  • 5 RFT: Rows, Push-ups, Toes-to-bars, and Wall Balls

14

15

16

  • AMRAP 24 mins: Pull-ups, Push-ups and Front Squats

17

18

19

  • Every 3 mins for 15 mins: Deadlifts and Seated Dumbbell Shoulder Press
  • 6x AMRAP 2 mins: Rows and Russian Kettlebell Swings

20

21

22

23

  • 7 RFT: Rows, Clean & Jerks, and Double Unders

24

25

  • Strict Press 5-5-5-5
  • Floating Snatch Deadlift 4-4-4-4
  • 3 RFT: Rows, Power Snatches, and Burpees

26

27

28

29

30

31

Apr | 1

2

3

4

5