Sun Mon Tue Wed Thu Fri Sat

29

30

  • 3 RFT: Rows, Push Press, and Goblet Squats
  • 5 RFT: 400 m, Bench Press, and Push Press

31

  • 3 RFT: 200 m, Single Unders, and Tuck-ups
  • FT: Wall Balls and Pull-ups

Jan | 1

2

  • FT: Single Unders, 400 m, Tuck-ups, and 4 more
  • 4 RFQ: Back Squats and Box Jumps
  • 3 RFQ: Power Snatches, Deadlifts, and Knees-to-chests

3

4

5

6

7

  • Chipper: Single Unders, 400 m, Tuck-ups, and 3 more
  • Dumbbell Bench Press
  • Ring Dips : 4x Max Rep
  • AMRAP 20 mins: Burpee Box Jump Overs, Squat Cleans, and Push Press

8

9

10

11

  • "Tabata" - Single Unders : 5 x 1 min / 30 secs

12

13

14

  • Chipper: Single Unders, Runs, Pull-ups, and 4 more
  • "Tabata" - Single Unders : 4 x 40 secs / 20 secs
  • Bench Press
  • Dumbbell Bench Press
  • Dumbbell Tricep Extension (Laying)

15

16

  • Chipper: Single Unders, 400 m, Pull-ups, and 4 more
  • "Tabata" - Single Unders : 4 x 40 secs / 20 secs
  • FT: Deadlifts and Box Jumps
  • 4 RFQ: Sit-ups and Butterfly Sit-ups
  • Dumbbell Shoulder Press
  • Dumbbell Fly

17

18

19

20

  • Row 2088 m TT
  • Weighted Sit-up
  • Back Squat
  • Box Jump : 10x5
  • Bench Press

21

22

23

  • Row 2090 m TT
  • 4 RFT: Squat Cleans and 400 m
  • Dumbbell Bench Press
  • Push-ups : 3x Max Rep
  • Dumbbell Bench Press

24

25

26

27

28

  • Row 2140 m TT
  • 4 RFQ: Squat Snatches and Box Jumps
  • Back Squat
  • 4 RFT: 400 m, Air Squats, and Single Unders

29

30

31

Feb | 1