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

26

27

28

29

30

31

Feb | 1