Sun Mon Tue Wed Thu Fri Sat

26

27

  • AMRAP 20 mins: Dumbbell Squat Clean & Jerks, Burpees and Dumbbell Deadlifts
  • AMRAP 12 mins: Pull-ups, Push-ups, Air Squats and 6 more

28

  • 5 RFT: Sumo Deadlift High-pulls and Box Jumps

29

30

31

  • Hang Power Snatch
  • Squat Clean & Jerk
  • Alt EMOM 12 mins: Pull-ups, GHD Sit-ups, and Bulgarian Lunges

Feb | 1

  • AMRAP 12 mins: Rows and Toes-to-bars

2

3

  • 5 RFT: Dumbbell Farmers Carries, Dumbbell Lunges and Dumbbell Squat Cleans

4

5

  • AMRAP 25 mins: 600 m and Max Reps Double Unders
  • Hang Squat Clean
  • High Hang Squat Snatch

6

  • 6 RFT: 200 m and Double Unders
  • AMRAP 10 mins: Squat Cleans and Handstand Push-ups

7

8

  • 3-9-15-21: Dumbbell Box Step-ups and Burpees
  • 21-15-9-3: Dumbbell men Maker and Row Calories

9

10

  • GHD Sit-ups : 100 Reps for Time
  • AMRAP 30 mins: Rows and round of Cindies
  • High Hang Squat Clean
  • Snatch Deadlift

11

12

  • Chipper: Row Calories, Wall Balls, Double Unders and 2 more
  • Back Squat (3 sec pause at bottom)
  • Every 1 min for 10 mins: Hollow Holds, Plank Holds, and GHD Sit-ups
  • 4 RFT: American Kettlebell Swings, GHD Sit-ups, and Goblet Squats

13

  • Clean & Jerk 1-1-1-1-1-1

14

  • FT: Walking Lunge 400 m

15

  • AMRAP 15 mins: Kettlebell Swings, Chest-to-bar Pull-ups and Burpee Box Jump Overs

16

17

18

19

20

21

22

23

24

25

26

27

28

29