Sun Mon Tue Wed Thu Fri Sat

26

27

28

29

  • Run 10 km TT

30

  • 21-15-9: Dumbbell Squat Cleans, Strict Pull-ups and Deficit Push-ups

31

Feb | 1

2

3

4

  • Every 2 mins for 16 mins: Tempo Front Squat
  • FT: Assault Bike Calories, Front Squats and Burpee Box Jump Overs

5

  • 5 RFT: 400 m, Wall Balls and Dumbbell Box Step Overs

6

  • 6x 3 mins RemReps: Assault Bike Calories, Chest-to-bar Pull-ups and...

7

  • 3 RFQ: Deadlifts, Dumbbell Bench Press, Dumbbell Alternating Reverse Lunges and Elbow Planks
  • 3x AMRAP 2 mins: Burpees and Kettlebell Swings

8

9

10

  • Bench Press : 1 Rep Max

11

  • Split Jerk : 2-2-2-2-2-2-2-2-1-1-1-1
  • 5 RFT: Push Press and Chest-to-bar Pull-ups

12

  • AMRAP 15 mins: Alternating Dumbbell Snatches, Push-ups and Alternating Pistols

13

  • AMRAP 15 mins: 400 m, Push-ups and Wall Balls

14

15

  • AMRAP 5 mins: Box Jumps and Push Press
  • AMRAP 5 mins: Devil Press and Air Squats
  • AMRAP 5 mins: Strict Pull-ups and Push-ups
  • Cindy

16

17

  • Squat Clean & Jerk : 30 Reps for Time

18

  • Run 1 mi TT
  • Strict Pull-ups : Max Set
  • Barbara
  • Hard Cindy

19

  • Every 1:30 for 12 mins: Bench Press
  • 2 RFT: Row Calories, Toes-to-bars and Single Arm Dumbbell Push Press

20

  • 21-15-9: Thrusters and Burpees
  • Murph

21

  • Every 10 mins for 30 mins: Rows, Chest-to-bar Pull-ups, Assault Bike Calories and 2 more

22

23

24

  • FT: 800 m, Air Squats, Kettlebell Swings and Kettlebell Front Rack Walking Lunges

25

26

  • AMReps 12 mins (3,6,9,...): Strict Handstand Push-ups and Strict Pull-ups

27

28

29