Sun Mon Tue Wed Thu Fri Sat

Mar | 1

  • Push Press : 2-2-2-2
  • AMRAP 5 mins: D-Ball Over Shoulders and 70 m
  • AMRAP 5 mins: Air Squats and Hanging Knee Raises
  • AMRAP 5 mins: Assault Bike Calories and Shoulder-to-Overheads

2

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

3

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

4

5

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

6

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

7

8

  • FQ: Push Jerks
  • Push Press : 1 Rep Max
  • AMRAP 15 mins: Single Arm Dumbbell Hang Power Clean + Shoulder-to-Overheads, Hanging Knee Raises and Sled Pushes

9

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

10

  • 3x RFT: 403 m
  • 5 RFT: Wall Balls, Pull-ups and Russian Kettlebell Swings

11

12

13

  • Alt EMOM 20 mins: Rope Climbs, Sled Pushes, Wall Sits and Dumbbell Snatches

14

15

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

16

17

18

19

20

21

  • AMRAP 14 mins: Power Cleans, Bar Facing Burpees, and Double Unders

22

23

24

  • Deadlift : 16 Rep Max
  • 8 RFT: Hang Power Cleans, Push-ups, and Toes-to-bars

25

26

27

  • Split Squat 5x6
  • AMRAP 13 mins: Pull-ups, Push-ups, and Kettlebell Swings

28

29

30

31

Apr | 1

2

3

4