Sun Mon Tue Wed Thu Fri Sat

29

30

  • Clean : 3-3-2-2-1-1-1
  • Split Jerk : 3-3-2-2-1-1-1
  • 5 RFT: Double Unders and Push-ups

31

  • Back Squat : 3-3-2-2-1-1-1
  • 4 RFT: Partner Med Ball Runs, Power Snatches, and Dips

Jan | 1

2

  • Barbell Good Morning 5-5-5-5
  • 3 RFT: 3 Rounds of Cindies and Power Clean & Jerks

3

  • Every 1 min for 10 mins: Box Jumps and Handstand Push-ups
  • AMRAP 15 mins: American Kettlebell Swings, Burpees and 200 m

4

5

6

7

  • Clean : 3x3 at 85% 1RM
  • Back Squat : 1-1-1-1-1
  • 5 RFT: Box Jumps and Pull-ups
  • Deadlift : 3-3-2-2-1-1-1
  • AMRAP 20 mins: 400 m, Medicine Ball Cleans and Toes-to-bars

8

9

  • Bench Press : 3-3-3-3-3
  • Supinated Barbell Bent Over Row : 10-10-10
  • 5 RFT: Double Unders, Ring Dips and Sit-ups

10

  • Row : 4x 500 m
  • AMRAP 15 mins: 200 m and Snatches

11

12

  • Front Rack Lunge 10-10-10
  • Barbell Bicep Curl 10-10-10
  • Tricep Standing Dumbbell Extension (Behind The Neck) 10-10-10
  • 7 RFT: Hang Power Cleans and Box Jumps
  • AbMat Sit-ups : Max Set

13

  • Barbell Good Morning : 10-10-10
  • Bench Press : 10-10-10-10
  • 5 RFT: Chest-to-bar Pull-ups, Box Jumps and Double Unders

14

15

  • Snatch Balance : 3-3-3-3
  • Chipper: Rows, 600 m, Synchronized American Kettle Bell Swings and 4 more

16

17

  • Bench Press : 5-5-5-5
  • CrossFit Games Open 11.5

18

19

20

  • Every 1 min for 5 mins: L Pull-ups and Chin Ups
  • Every 1 min for 5 mins: Pistols (Alternating Legs)
  • 4 RFT: Hang Power Cleans, Push Press and 400 m

21

22

  • Alternating Kettlebell Clean & Push Press : 12-12-12
  • FT: 200 m, Push-ups, Knees-to-elbows and 9 more

23

  • Back Squat : 3-3-2-2-1-1-1
  • AMRAP 20 mins: Burpees, Box Jumps and Pull-ups

24

  • 5 RFT: Overhead Squats, 200 m and Sit-ups

25

26

27

28

29

30

31

Feb | 1