Sun Mon Tue Wed Thu Fri Sat

29

30

31

  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs

Jan | 1

2

3

  • 2 RFT: Russian Kettlebell Swings and 200 m
  • Bench Press : 2-2-2-2-2
  • FT: Kettlebell Deadlifts, 800 m, Kettlebell Deadlifts and 2 more

4

  • "Tabata" - Shuttle Run : 8 x 20 secs / 10 secs
  • Chipper: Row Calories, Pull-ups, Row Calories and 5 more

5

6

  • 2 RFT: Double Unders and Burpees
  • Alt EMOM 16 mins: Front Squats, Front Squats, Front Squats and Front Squats

7

  • AMRAP 12 mins: Hang Power Cleans, Push-ups and Toes-to-bars

8

9

10

  • Shoulder Press : 2-2-2-2-2
  • FT: Row Calories, Air Squats and Bear Crawls
  • AMRAP 20 mins: Row Calories, Dumbbell Push Press and Walking Lunges

11

  • FT: Double Unders, Wall Balls and Box Jumps
  • FT: Burpees; 16x Dumbbell Farmers Carries and 200 m; Dumbbell...

12

13

14

15

  • Hang Power Clean : 1-1-1-1-1
  • FT: Double Unders, Push-ups and 200 m

16

  • FT: 200 m and Power Clean & Jerks

17

  • AMRAP 25 mins: Row Calories, Burpees, AbMat Sit-ups and Walking Lunges

18

  • FT: Row Calories and Wall Balls
  • Alt EMOM 12 mins: Deadlifts, Deadlifts, Deadlifts and 3 more
  • AMRAP 7 mins: Double Unders and Deadlifts

19

20

21

  • Back Squat : 6x3 at 65% 1RM
  • Row 2 km TT

22

  • Hang Power Clean 2-2-2-2-2
  • 3 RFT: Russian Kettlebell Swings and Double Unders
  • 4 RFT: Box Jumps, Push-ups and Hang Power Cleans

23

24

25

26

27

28

29

30

31

Feb | 1