Mon Tue Wed Thu Fri Sat Sun

27

  • "Tabata" - Row : 8 x 20 secs / 10 secs
  • Bench Press : 3-3-3-3-3-3
  • FT: Rows and Dumbbell Push Press

28

29

  • Front Squat : 6x3 at 65% 1RM

30

  • FT: Double Unders and Burpees
  • 3 RFT: Pull-ups and Kettlebell Goblet Squats
  • AMRAP 12 mins: Box Jumps and Russian Kettlebell Swings
  • 30-20-10: Walking Lunges, AbMat Sit-ups and Push-ups

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

  • 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

5

  • Run 800 m TT
  • Bench Press : 5-5-5-5-5
  • AMRAP 9 mins: Power Cleans, Front Squats and Double Unders

6

  • BUY IN/FINISHER GRIP WORK TABATA HANGS FROM PULLUP BAR

7

8

9

10

11

  • Row 1 km TT
  • Split Jerk : 1-1-1-1-1-1-1

12

  • 2 RFT: 200 m and Wall Balls
  • 50-30-10: Double Unders and AbMat Sit-ups
  • Interval - Row Calories : 5 x 1 min / 1 min
  • Fore!

13

14

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

15

16

17

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

18

19

20

21

22

23

24

25

  • Row 500 m TT
  • 5x RFT: AbMat Sit-ups and Push Jerks
  • Push Jerk : 6x3 at 65% 1RM
  • FT: 400 m and Pull-up Bar Hangs

26

27

28

29

Mar | 1