Sun Mon Tue Wed Thu Fri Sat

29

  • Run : 5x 400 m, rest 1:30

30

  • 3 RF-ME: Dumbbell Turkish Get-ups and Double Unders

31

  • Alt EMOM 21 mins: Sandbag Bear Complexes, Double Kettlebell Thrusters, and Kettlebell Swings

Jan | 1

2

3

  • 2 Push Press + 2 Push Jerk : 1-1-1-1-1
  • AMRAP 20 mins: Double Unders and Burpees

4

5

  • Run 6770 m TT

6

  • Run : 6x 400 m
  • Farmers Carry : 1-1-1

7

  • FT: Squat Clean Thrusters and L-Sit Pull-ups
  • Barbell Bent Over Row : 12-12-12-12
  • FQ: Pistols

8

  • Overhead Squat : 1-1-1-1-1-1-1
  • Overhead Carry : 1-1-1

9

  • 3 RFT: Double Unders and Dumbbell Clean & Jerks
  • FQ: Planche Progression Work

10

11

  • 12x 1 min RemReps: Shuttle Runs and Push-ups

12

13

  • Deadlift : 3-3-2-2-1-1-1
  • Barbell Glute Bridge : 10-10-10
  • Single Arm Dumbbell Row : 12-12-12-12

14

15

  • 7 mins FD: Dumbbell Lunges

16

17

18

19

20

  • 21-15-9: Burpees and Knees-to-elbows
  • Double Unders : 1x200
  • Pull-up Bar Hang : 1x 180 secs

21

  • Interval - Bike Calories : 10 x 10 secs / 50 secs
  • 5 RFT: Strict Ring Dips and Chest-to-bar Pull-ups
  • L-Sit : 1x 120 secs

22

23

24

25

26

27

28

29

30

31

Feb | 1