Sun Mon Tue Wed Thu Fri Sat

26

27

  • AMRAP 18 mins: Chest-to-bar Pull-ups, Dumbbell Box Step-ups, Assault Bike Calories, and Clean & Jerks

28

  • Tempo Front Squat : 3-3-3-3-3
  • Weighted Strict Ring Dip : 5x Max Rep
  • Alt EMOM 9 mins: 200 m and max rep Row Calories
  • Slow Pull Snatch 2-2-2
  • Snatch : 6x2
  • 27-21-15-9: Thrusters and Toes-to-bars
  • Chipper: Assault Runners, Double Unders, Rows, and 5 more
  • Deficit Snatch Grip Deadlift : 3x3

29

30

31

  • FT: Lap Swims
  • Assault Air Runner : 8x 200 m , rest 1 min
  • Alt EMOM 12 mins: Alternating Dumbbell Snatches, Ring Muscle-ups, and Dumbbell Box Step-ups

Feb | 1

  • 3 RFT: Rows, Wall Balls, Deadlifts, and 2 more
  • AMRAP 22 mins: Wall Balls, Double Unders and Pull-ups
  • Snatch 1-1-1-1-1-1-1-1-1

2

  • FQ: Deadlifts
  • 3 RFT: Deadlifts, 403 m and Down Ups

3

4

  • Every 1 min for 10 mins: Toes-to-bars, Bar Facing Burpees, and Power Clean + Squat Cleans
  • FT: Barbell Overhead Walking Lunges, Muscle-ups, and Clean & Jerks
  • Every 3 mins for 15 mins: Row Calories, Pull-ups, and Assault Bike Calories
  • 3 RFQ: Trx Pikes and Weighted Plank Holds
  • Behind The Neck Strict Press (Snatch Grip) 6-6-6-6
  • 3x RFT: 400 m, Shoulder-to-Overheads, Down Ups and 2 more

5

6

  • Snatch 10x1
  • FT: Assault Bike Calories, Row Calories, 200 m, and 12 more

7

  • FT: Lap Swims
  • Single Arm Dumbbell Overhead Walking Lunge 3x1
  • Dumbbell Bicep Curl 3x8
  • Strict Handstand Push-ups : 5x Max Rep
  • 3 Position Muscle-Ups : 3x1
  • Alt EMOM 24 mins: Row Calories, 20 Double Unders + 10 Chest To Bar Pull Ups, Push Jerks, and Assault Bike Calories
  • Run Assault AirRunner : 3x 800 m, rest 3 mins

8

  • 2 RFT: Max Rep Thrusters, Max Rep Pull Ups, and Max Cal Assault Bikes
  • 2 RFT: Alternating Dumbbell Snatches, Axle Bar Holds, Lateral Burpee Over Dumbbells, and Axle Bar Overhead Carries
  • 6 RFT: 200 m, Handstand Push-ups, Single Dumbbell Hang Clean & Jerks, and Row Calories

9

  • Chipper: Row Calories, Wall Balls, 800 m and 3 more

10

  • Front Squat 3x5
  • Push Press : 3x5
  • Strict Ring Dips : 5x8
  • Hollow Rocks : 3x30
  • 3x RFT: Assault Bike Calories, Alternating Dumbbell Snatches, Pull-ups, and Burpees

11

  • Every 1 min for 14 mins: Snatch
  • AMReps 7 mins: Rows, Goblet Squats and Rows
  • Barbell Bent Over Row (Supinated Grip) 3x8
  • Double Kettlebell Overhead Walking Lunge 3x16
  • 4 RFT: 403 m, Handstand Push-ups, and Rows

12

  • Deadlift : 3x5
  • Supine Band Lat Pulldowns : 3x8
  • Every 1 min for 8 mins: Muscle-up
  • 3 RFT: Rows, Double Unders, and Handstand Walks
  • AMRAP 12 mins: Assault AirRunners and Bar Facing Burpees

13

  • Banded Hip Thrusts : 2x20
  • Single Leg Banded Hip Thrusts : 2x12
  • Death March 3x6
  • Band Tricep Push Downs : 3x25
  • Paloff Hold 3x1
  • Every 5 mins for 15 mins: Assault Bike Calories, Burpee Over Rowers, and Row Calories

14

  • FT: Lap Swims

15

16

  • 4x 5 mins RemReps: Rows, Russian Kettlebell Swings, Grunt Work Type...

17

  • Alt EMOM 10 mins: Calories Any Machines and Ground-to-Overheads
  • 3 RFT: 403 m and Wall Balls
  • Every 3 mins for 12 mins: Back Squats and Muscle-up Transition + Ring Dips
  • Banded Lat Pull Downs : 3x10
  • Dumbbell Hammer Curl 3x6

18

  • FT: Calories Any Machines and Farmer Carries; 5x Shoulder-to-Overheads...
  • FT: Assault Bikes

19

20

21

22

23

24

25

26

27

28

29