Sun Mon Tue Wed Thu Fri Sat

26

27

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

28

29

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

30

31

  • 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

Feb | 1

2

3

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

4

5

6

7

  • 3 RFT: Double Unders and Russian Kettlebell Swings
  • Hang Power Clean : 1-1-1-1-1
  • 4 RFT: Hang Power Cleans and 200 m

8

9

10

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

11

  • 2 RFT: 200 m and Wall Balls
  • Front Squat : 5x5 at 65% 1RM
  • FT: 800 m, Dumbbell Thrusters, 400 m and 5 more

12

13

14

  • 3 RFT: Pull-ups, Kettlebell Deadlifts and Air Squats
  • 2 RFT: Bar Facing Burpees, Hang Power Cleans, Bar Facing Burpees and Thrusters

15

16

17

18

  • 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

19

  • 2 RFT: Double Unders, Hang Power Cleans, Push Press and Burpees
  • FQ: Barbell Good Mornings
  • Back Squat : 6x3 at 75% 1RM

20

  • 50-40-30-20-10: Walking Lunges and AbMat Sit-ups
  • 7 RFT: Wall Balls and Pull-ups

21

22

23

24

  • 2 RFT: Double Unders and Burpees
  • Alt EMOM 16 mins: Barbell Good Mornings and Deadlifts
  • AMRAP 10 mins: Deadlifts and Wall Balls

25

26

27

28

29