Sun Mon Tue Wed Thu Fri Sat

Mar | 1

2

3

  • AMRAP 26 mins w/ Buy-in: Any Machines, Dumbbell Snatches, Box Jump Overs and Hanging Knee Raises

4

  • Front Squat : 7-7-7
  • AMRAP 9 mins: Squat Cleans and Farmer Carries

5

  • 4 RFT: Pull-ups, Shoulder-to-Overheads, Deadlifts and 403 m

6

  • AMRAP 18 mins w/ Buy-in: Grunt Works, Barbell Lunges, Push-ups and Double Unders

7

  • Every 1 min for 10 mins: Clean & Jerk
  • AMRAP 20 mins: Wall Balls, Burpees and Box Jump Overs

8

9

10

  • FT: D-Ball Over Shoulders, Box Jump Overs and Row Calories
  • Tempo Back Squat : 5-5-5-5-5

11

  • 3x RFT: 403 m
  • 5 RFT: Wall Balls, Pull-ups and Russian Kettlebell Swings
  • 4 RFQ: Band Face Pulls, Dumbbell Lateral Raises, and Bent Over Barbell Rows

12

  • FT: Ground-to-Overheads
  • Every 1:30 for 15 mins: Clean & Jerk

13

  • 5 RFT: 200 m, Down Ups, Hanging Knee Raises and Air Squats
  • Barbell Split Squat : 6-6-6

14

  • Alt EMOM 20 mins: Rope Climbs, Sled Pushes, Wall Sits and Dumbbell Snatches
  • FT: Shoulder-to-Overheads, Power Cleans and Box Jumps; 10x 200 m

15

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

16

17

  • Run : 4x 403 m , rest 1 min
  • FT: Farmer Carries, Russian Kettlebell Swings, Down Ups and 5 more

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Apr | 1

2

3

4