Sun Mon Tue Wed Thu Fri Sat

26

  • AMRAP 10 mins: 200 m, Air Squats and Double Unders
  • AMRAP 25 mins: 400 m, Wall Balls, AbMat Sit-ups and Walking Lunges

27

28

  • "Tabata" - Row : 8 x 20 secs / 10 secs
  • Push Press : 6x3 at 65% 1RM
  • FT: Rows and Dumbbell Push Press

29

  • "Tabata" - Kettlebell Swing : 8 x 20 secs / 10 secs
  • EMOM for 10 mins: 2 Power Clean + 1 Push Jerk
  • 10 RFT: Clean & Jerks and Wall Balls

30

  • Front Squat : 6x3 at 65% 1RM
  • FT: Double Unders and Burpees
  • 3 RFT: Pull-ups and Kettlebell Goblet Squats

31

Feb | 1

  • Chipper: Row Calories, Push-ups, AbMat Sit-ups and Bear Crawls
  • Shoulder Press : 6x3 at 65% 1RM
  • 21-18-15-12-9-6-3: Shoulder Press, AbMat Sit-ups and Air Squats

2

  • AMReps 10 mins: Row Max Distances
  • Partner AMRAP: Burpee Box Jumps, Hang Power Cleans, Row

3

4

  • AMRAP 6 mins: 800 m and Back Squats
  • Back Squat : 5x5 at 65% 1RM
  • Run 1 mi TT

5

  • AMReps 5 mins: Toes-to-bars, Burpees and Kettlebell Swings
  • 3 RFT: 200 m and Thrusters
  • AMRAP 12 mins: Push-ups, Kettlebell Swings and AbMat Sit-ups

6

  • Run 800 m TT
  • BUY IN/FINISHER GRIP WORK TABATA HANGS FROM PULLUP BAR
  • Push Press : 5x5 at 65% 1RM
  • AMRAP 9 mins: Power Cleans, Front Squats and Double Unders
  • BUY IN/FINISHER GRIP WORK TABATA HANGS FROM PULLUP BAR

7

  • AMRAP 25 mins: Pull-ups, Kettlebell Goblet Squats, Row Calories and 2 more

8

  • 3 RFT: Double Unders and Russian Kettlebell Swings
  • Hang Power Clean : 1-1-1-1-1

9

10

11

  • Row 1 km TT
  • 5 Minute Cindy
  • Split Jerk : 1-1-1-1-1-1-1

12

  • 2 RFT: 200 m and Wall Balls
  • Front Squat : 5x5 at 65% 1RM
  • FT: 800 m, Dumbbell Thrusters, 400 m and 5 more
  • Interval - Row Calories : 5 x 1 min / 1 min

13

  • 50-30-10: Double Unders and AbMat Sit-ups
  • Fore!

14

  • AMRAP 8 mins: Bear Crawls and Toes-to-bars
  • AMRAP 12 mins: 200 m, Walking Lunges and Box Jumps

15

  • 3 RFT: Pull-ups, Kettlebell Deadlifts and Air Squats
  • Every 1 min for 8 mins: Hang Power Cleans and Thrusters
  • 2 RFT: Bar Facing Burpees, Hang Power Cleans, Bar Facing Burpees and Thrusters

16

17

18

  • FT: Hang From Pull Up Bars
  • Shoulder Press : 6x5 at 65% 1RM
  • AMRAP 12 mins: Row Calories, Back Squats and Pull-ups

19

  • Every 1 min for 10 mins: Deadlift
  • 2 RFT: Kettlebell Deadlifts, Wall Balls and 200 m
  • AMRAP 9 mins: Toes-to-bars, Thrusters and Box Jumps

20

21

  • 50-40-30-20-10: Walking Lunges and AbMat Sit-ups

22

23

24

25

26

27

28

29