Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

3

4

5

6

  • Clean : 3x3 at 85% 1RM
  • Back Squat : 1-1-1-1-1
  • 5 RFT: Box Jumps and Pull-ups

7

8

  • Handstand Hold : 4x 60 secs
  • 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

  • Run 1 mi TT

10

11

12

13

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

14

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

15

16

17

18

  • Run 1 mi TT

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
  • GHD Sit-ups : 3x10

21

22

  • FT: 200 m, Push-ups, Knees-to-elbows and 9 more
  • Alternating Kettlebell Clean & Push Press : 12-12-12

23

  • Back Squat : 3-3-2-2-1-1-1
  • AMRAP 20 mins: Burpees, Box Jumps and Pull-ups

24

25

26

27

28

29

30

31

Feb | 1