Mon Tue Wed Thu Fri Sat Sun

30

31

  • Hang Squat Clean : 1-1-1-1-1
  • 5 RFT: Rows, Thrusters and AbMat Sit-ups

Jan | 1

2

  • 10 RF-ME: Airdyne Bike Calories, Kettlebell Swings, Burpees, and Toes-to-bars

3

  • Bench Press : 5-5-5-5-5
  • Chipper: Single Dumbbell Hang Clean & Jerks, Wall Balls, Burpee Over Dumbbells and Muscle-ups

4

5

  • 5 RFT: 200 m, Strict Pull-ups, Ring Push-ups, and Goblet Squats
  • "Tabata" - Airdyne Calories : 8 x 20 secs / 10 secs

6

7

8

9

10

11

12

13

14

15

16

17

18

19

  • Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking Lunge

20

21

  • Lifting: Good Mornings and Hollow Rocks
  • AMRAP 20 mins: Kettlebell Swings, Push-ups and Air Squats

22

  • Back Squat : 4-4-4

23

  • 3 RFT: Burpees, Hang Power Cleans and Double Unders

24

25

  • Row 3000 m TT

26

27

28

29

30

31

Feb | 1

2