Sun Mon Tue Wed Thu Fri Sat

29

30

31

  • Back Squat 2-2-1-1-1
  • 27-21-15-9: Row Calories and Box Jump Overs
  • Clean + Push Jerk + Split Jerk 1-1-1-1-1-1-1
  • Barbell Rdl 5-5-5-5-5
  • 3 RFQ: GHD Holds and Wall Sits

Jan | 1

2

3

  • 5 RFT: Dumbbell Push Press and Chest-to-bar Pull-ups

4

5

6

  • 5 RFT: Toes-to-bars, Oh Db Walking Lunges and Double Unders
  • Every 1 min for 8 mins: Handstand Push-up

7

8

  • AMRAP 12 mins: Burpee Over Dumbbells, Devil Press and 200 m

9

  • AMRAP 25 mins w/ Buy-in: 1600 m, Suitcase Carries, Push-ups and 2 more
  • Run 1 mi TT

10

11

12

13

  • Every 1 min for 10 mins: Handstand Push-up
  • 4 RFT: Single Arm Dumbbell Cleans and Row Calories

14

15

  • Fran
  • Squat Clean Thruster 1-1-1-1-1

16

  • 3x AMRAP 10 mins: 200 m, Air Squats, Kettlebell Swings and Push-ups

17

  • FT: 200 m, Burpee-to-Target, 6 ins, 350 m and 5 more
  • Deadlift : 8-8-8-8-8

18

19

20

  • 4 RFT: Dumbbell Front Rack Walking Lunges and 400 m
  • Every 1 min for 6 mins: Handstand Push-up

21

22

23

  • AMRAP 14 mins: Rows, Double Unders and Rope Climbs

24

25

26

27

28

29

30

31

Feb | 1