Sun Mon Tue Wed Thu Fri Sat

Mar | 1

  • AMRAP 20 mins: Burpee Box Jump Overs, Toes-to-bars and Dumbbell Power Cleans

2

  • 3 RFQ: Free Standing Handstand Holds, Pike Push-ups, V Sit-ups, and 4 more

3

  • Row 5000 m TT

4

5

6

  • 3 RFQ: Wall Climbs, Wall Facing Handstand Holds, Tuck Hangs, and Band Strict Pull-ups
  • 5 RFT: Row Calories, Goblet Squats, Dumbbell Shoulder Press, and Burpees

7

8

  • Turkish Get Up Alternating Arm 4-2-2

9

  • 3 RFQ: Free Standing Handstand Holds, Strict Handstand Push-ups, V-ups, and 2 more

10

  • 6 RFQ: One Arm Dumbbell Renegade Row Ls, One Arm Dumbbell Renegade Row Rs, Straddle-ups, and 2 more

11

12

13

  • 5 RFT: Row Calories, Strict Hanging Knee Raises, and Pike Push-ups
  • FT: Row (calories)

14

15

  • AMRAP 25 mins: Pull-up Bar Hangs, Double Unders, and Push-ups

16

  • 3 RFQ: Free Standing Handstand Holds, Strict Handstand Push-ups, V-ups, and 4 more

17

18

19

  • Power Clean : 3-3-3-3-3
  • 3 RFT: Row Calories, Dumbbell Renegade Rows, and Hanging Knee Raises

20

  • Overhead Squat (Bottom Pause) 5-5-5-5-5
  • 3 RFT: Hang Power Snatches and Lateral Burpee Over Bars

21

  • 5 RFQ: V-ups, Superman Rocks, Tuck Holds, and Superman Holds
  • Alt EMOM 20 mins: Alternating Stationary Lunges and Box Dips

22

  • FT: 3150 m and Bikes

23

  • 3 RFQ: Pike Push-ups, V-ups, Band Assisted Strict Pull-ups, and 2 more
  • Push-ups : 3x Max Rep

24

  • Row : 5x 1000 m, rest 4 mins

25

26

  • Power Clean : 3-3-3-3-3
  • 3 RFT: Front Squats and Push-ups

27

  • Bike 5000 m TT
  • 5 RFQ: L Arm Turkish Get-ups, R Arm Turkish Get-ups, Wall Climbs, and 4 more

28

  • AMRAP 40 mins: Rows, Weighted Box Step-ups, and Band Assisted Strict Pull-ups

29

  • FQ: Mobilities

30

  • 3 RFQ: Pike Push-ups, V-ups, Band Assisted Strict Pull-ups, and 2 more
  • Push-ups : 3x Max Rep

31

Apr | 1

2

3

4