Sun Mon Tue Wed Thu Fri Sat

26

27

  • "Tabata" - Row : 8 x 20 secs / 10 secs
  • Push Press : 6x3 at 65% 1RM
  • FT: Rows and Dumbbell Push Press

28

  • "Tabata" - Kettlebell Swing : 8 x 20 secs / 10 secs
  • EMOM for 10 mins: 2 Power Clean + 1 Push Jerk
  • 10 RFT: Clean & Jerks and Wall Balls

29

30

31

  • Chipper: Row Calories, Push-ups, AbMat Sit-ups and Bear Crawls
  • Shoulder Press : 6x3 at 65% 1RM
  • 21-18-15-12-9-6-3: Shoulder Press, AbMat Sit-ups and Air Squats

Feb | 1

2

3

  • AMRAP 6 mins: 800 m and Back Squats
  • Back Squat : 5x5 at 65% 1RM

4

  • AMReps 5 mins: Toes-to-bars, Burpees and Kettlebell Swings
  • 3 RFT: 200 m and Thrusters
  • AMRAP 12 mins: Push-ups, Kettlebell Swings and AbMat Sit-ups

5

6

7

8

9

10

11

12

  • Interval - Row Calories : 5 x 1 min / 1 min
  • 50-30-10: Double Unders and AbMat Sit-ups
  • Fore!

13

14

  • 3 RFT: Pull-ups, Kettlebell Deadlifts and Air Squats
  • Every 1 min for 8 mins: Hang Power Cleans and Thrusters
  • 2 RFT: Bar Facing Burpees, Hang Power Cleans, Bar Facing Burpees and Thrusters

15

16

17

  • FT: Hang From Pull Up Bars
  • Shoulder Press : 6x5 at 65% 1RM
  • AMRAP 12 mins: Row Calories, Back Squats and Pull-ups

18

  • Every 1 min for 10 mins: Push Press
  • 2 RFT: Kettlebell Deadlifts, Wall Balls and 200 m
  • AMRAP 9 mins: Toes-to-bars, Thrusters and Box Jumps

19

  • Bench Press : 2-2-2-2-2

20

21

22

23

24

25

26

27

28

29