Sun Mon Tue Wed Thu Fri Sat

29

30

  • FT: Air Squats, Russian Kettlebell Swings and 200 m
  • Back Squat : 5-4-3-2-1
  • AMRAP 8 mins: 200 m, Wall Balls and Pull-ups
  • FQ: Barbell Good Mornings

31

  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs
  • AMRAP 12 mins: Double Unders and Dumbbell Push Press
  • AMRAP 12 mins: AbMat Sit-ups, Overhead Walking Lunges and Goblet Squats

Jan | 1

2

3

4

5

6

  • 2 RFT: Double Unders and Burpees
  • Alt EMOM 16 mins: Front Squats, Front Squats, Front Squats and Front Squats
  • AMRAP 12 mins: Hang Power Cleans, Push-ups and Toes-to-bars

7

  • AMReps 3 mins: Cluster
  • Push Press : 5-4-3-2-1
  • 21-15-9: Push Press and Burpee Box Jumps

8

9

10

11

12

13

  • FT: Rows, Wall Balls and Burpees
  • Thruster : 2 Rep Max
  • 5 RFT: 200 m and Toes-to-bars

14

15

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

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1