Mon Tue Wed Thu Fri Sat Sun

27

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

28

29

  • Front Squat : 6x3 at 65% 1RM

30

  • 3 RFT: Pull-ups and Kettlebell Goblet Squats

31

Feb | 1

2

3

4

5

6

  • BUY IN/FINISHER GRIP WORK TABATA HANGS FROM PULLUP BAR
  • Push Press : 5x5 at 65% 1RM
  • AMRAP 9 mins: Power Cleans, Front Squats and Double Unders

7

  • 3 RFT: Double Unders and Russian Kettlebell Swings
  • Hang Power Clean : 1-1-1-1-1
  • 4 RFT: Hang Power Cleans and 200 m

8

9

10

11

  • Row 1 km TT
  • 5 Minute Cindy
  • Split Jerk : 1-1-1-1-1-1-1

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

18

19

  • 2 RFT: Kettlebell Deadlifts, Wall Balls and 200 m
  • Every 1 min for 10 mins: Deadlift
  • AMRAP 9 mins: Toes-to-bars, Thrusters and Box Jumps
  • 2 RFT: Double Unders, Hang Power Cleans, Push Press and Burpees
  • FQ: Barbell Good Mornings
  • Back Squat : 6x3 at 75% 1RM

20

21

  • 4 mins RemReps: Rows and Kettlebell Swings
  • AMRAP 8 mins: Handstand Push Ups, Goblet Squats and Rows

22

23

24

  • 2 RFT: Double Unders and Burpees
  • Alt EMOM 16 mins: Barbell Good Mornings and Deadlifts
  • AMRAP 10 mins: Deadlifts and Wall Balls

25

26

27

28

29

Mar | 1