Sun Mon Tue Wed Thu Fri Sat

29

30

  • Split Jerk : 3-3-2-2-1-1-1
  • Clean : 3-3-2-2-1-1-1
  • 5 RFT: Double Unders and Push-ups

31

Jan | 1

2

  • Barbell Good Morning 5-5-5-5
  • 3 RFT: 3 Rounds of Cindies and Power Clean & Jerks

3

4

5

  • Blue Band Pull-ups : 2x5
  • Alt EMOM 30 mins: Bicep Curls, Kettlebell Swings, Standing Tricep Extensions, and 2 more
  • Weighted Sit-up 2x20

6

  • 3 RFT: Rows, 200 m, and Push-ups
  • Alt EMOM 30 mins: Medicine Ball Cleans, AbMat Sit-ups, Horizontal Body Weight Rows, and 2 more

7

8

  • Pull-up (rings - false grip)s : 5x4
  • 10-9-8-7-6-5-4-3-2-1: Sumo Deadlift High-pulls, Push Press and Front Rack Lunges

9

  • Bench Press : 3-3-3-3-3
  • Supinated Barbell Bent Over Row : 10-10-10
  • 5 RFT: Double Unders, Ring Dips and Sit-ups

10

  • Row : 4x 500 m
  • AMRAP 15 mins: 200 m and Snatches

11

12

13

  • Barbell Bicep Curl 10-10-10
  • Barbell Tricep Extension 10-10-10
  • Barbell Good Morning : 10-10-10
  • 5 RFT: Chest-to-bar Pull-ups, Box Jumps and Double Unders

14

  • Every 1 min for 8 mins: Push Press
  • AMRAP 15 mins: Deadlifts, Push-ups and 200 m

15

16

  • Front Squat 3-3-2-2-1-1-1
  • 20-16-12-8-4: Alternating Dumbbell Snatches and Burpees

17

  • Bench Press : 5-5-5-5
  • CrossFit Games Open 11.5

18

19

20

  • Every 1 min for 5 mins: L Pull-ups and Chin Ups
  • Every 1 min for 5 mins: Pistols (Alternating Legs)
  • 4 RFT: Hang Power Cleans, Push Press and 400 m

21

22

23

24

25

26

27

28

29

30

31

Feb | 1