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29

30

  • Back Squat 2-2-1-1-1
  • 27-21-15-9: Row Calories and Box Jump Overs

31

  • Clean + Push Jerk + Split Jerk 1-1-1-1-1-1-1
  • Barbell Rdl 5-5-5-5-5
  • 3 RFQ: GHD Holds and Wall Sits
  • Run 5 km TT

Jan | 1

2

  • Power Snatch + Hang Squat Snatch + Overhead Squat 1-1-1-1-1-1-1-1
  • Snatch Grip Deadlift : 2-2-2-2-2
  • AMRAP 8 mins: Double Unders, Box Step-ups and Push-ups
  • AMRAP 8 mins: Rows, Air Squats and No Push-up Burpees
  • AMRAP 8 mins: 200 m, Sit-ups and Plank Holds

3

  • FT: 800 m, Rows, Wall Balls and 5 more
  • Push Press : 5-5-5-5-5
  • Hang Power Clean : 3-3-3-3-3-3
  • 5 RFT: Dumbbell Push Press and Chest-to-bar Pull-ups

4

  • 2 RFT: Wall Balls, Double Unders, Deadlifts and AbMat Sit-ups

5

6

  • Every 1 min for 8 mins: Push-up
  • 5 RFT: Single Unders, Russian Kettlebell Swings and Box Step-ups
  • Every 1 min for 8 mins: Handstand Push-up
  • 5 RFT: Toes-to-bars, Oh Db Walking Lunges and Double Unders

7

  • Clean + 2 Front Squat + 2 Split Jerk 1-1-1-1-1-1
  • Paused Clean Pull 2-2-2-2-2
  • Alt EMOM 12 mins: Kettlebell Farmers Walks, GHD Sit-ups and Dumbbell Rdls
  • 10x RFT: Run Sprints

8

  • AMRAP 20 mins: Rows, Wall Balls and AbMat Sit-ups
  • AMRAP 12 mins: Burpee Over Dumbbells, Devil Press and 200 m

9

  • Power Snatch + 2 Hang Power Snatch : 1-1-1-1-1-1-1, rest 1:30
  • Alt EMOM 12 mins: Side Planks, Dbl Kettlebell Oh Carries and Feet Elevated Ring Rows
  • AMRAP 25 mins w/ Buy-in: 1600 m, Suitcase Carries, Push-ups and 2 more

10

  • Dumbbell Deadlift 5-5-5-5-5
  • 3 RFT: 400 m, Synchronized Burpees and Synchronized Air Squats
  • Deadlift : 10-10-10-10-10
  • 2 RFT: Overhead Squats and Pull-ups

11

  • FT: 1600 m; 3x Dumbbell Burpee Deadlifts and Wall Balls

12

13

  • Every 1 min for 10 mins: Push-up
  • 4 RFT: Toes-to-bars, 350 m and Burpee Box Step Overs
  • Every 1 min for 10 mins: Handstand Push-up
  • 4 RFT: Single Arm Dumbbell Cleans and Row Calories

14

  • 3 Position Snatch : 1-1-1-1-1-1-1
  • Pause Snatch Pull : 5x2
  • 3 RFQ: GHD Sit-ups and Russian Twists
  • Run : 8x 350 m, rest 3 mins

15

  • Front Squat : 4-4-4-4
  • Dumbbell "Fran"
  • Squat Clean Thruster 1-1-1-1-1
  • Fran

16

  • Split Jerk : 3-3-3-3-3-3
  • Behind The Neck Strict Press 10-10-10
  • 3 RFQ: Partner Leg Throws and Handstand Holds
  • 3x AMRAP 10 mins: 200 m, Air Squats, Kettlebell Swings and Push-ups

17

  • Kettlebell Deadlift 20-20-20-20-20
  • 4 RFT: Synchronized Kettlebell Swings, 400 m and Synchronized Sit-ups
  • Deadlift : 8-8-8-8-8
  • FT: 200 m, Burpee-to-Target, 6 ins, 350 m and 5 more

18

  • FT: Row Calories; 4x Double Unders and Box Jumps; Row Calories

19

20

  • Every 1 min for 6 mins: Hand Release Push-ups
  • 4 RFT: Kettlebell Walking Lunges and Burpees
  • Every 1 min for 6 mins: Handstand Push-up
  • 4 RFT: Dumbbell Front Rack Walking Lunges and 400 m

21

  • Squat Clean + Front Squat 1-1-1-1-1-1-1
  • 3 RFQ: Straight Leg Double Kettlebell Overhead Sit-ups and Single Leg Glute Bridge Holds
  • Clean Grip Deadlift 3-3-3-3-3
  • Run : 6x 400 m

22

  • AMRAP 18 mins: 200 m, Farmer Carries, Air Squats and Kettlebell Swings
  • AMRAP 14 mins: Rows, Double Unders and Rope Climbs

23

  • Power Snatch + Hang Squat Snatch + Overhead Squat 1-1-1-1-1-1-1-1
  • Hang Power Snatch 10-10-10
  • Alt EMOM 9 mins: Elevated Push-ups, GHD Sit-ups and Barbell Cuban Press
  • FT: 1600 m, Rows, 1600 m and Kettlebell Farmers Walks
  • Fury Row Intervals-3-2-1k @ 70% Row : 3000/2000/1000 m at 70%

24

  • Deadlift : 10-10-10-10
  • 3 RFT: Dumbbell Push Press, Box Jumps and Row Calories
  • Deadlift : 5-5-5-5-5
  • 21-15-9: Wall Balls and Toes-to-bars

25

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27

28

29

30

31

Feb | 1