Sun Mon Tue Wed Thu Fri Sat

29

30

  • Back Squat 2-2-1-1-1
  • 27-21-15-9: Row Calories and Box Jump Overs

31

Jan | 1

2

3

  • Hang Power Clean : 3-3-3-3-3-3
  • 5 RFT: Dumbbell Push Press and Chest-to-bar Pull-ups

4

5

6

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

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
  • Alt EMOM 12 mins: Side Planks, Dbl Kettlebell Oh Carries and Feet Elevated Ring Rows
  • Power Snatch + 2 Hang Power Snatch : 1-1-1-1-1-1-1, rest 1:30

10

11

12

13

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

14

  • Run : 8x 350 m, rest 3 mins

15

16

17

  • Kettlebell Deadlift 20-20-20-20-20
  • 4 RFT: Synchronized Kettlebell Swings, 400 m and Synchronized Sit-ups

18

19

20

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

21

22

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

23

  • Alt EMOM 9 mins: Elevated Push-ups, GHD Sit-ups and Barbell Cuban Press
  • Alt EMOM 9 mins: Elevated Push-ups, GHD Sit-ups and Barbell Cuban Press
  • FT: 1600 m, Rows, 1600 m and Kettlebell Farmers Walks
  • Power Snatch + Hang Squat Snatch + Overhead Squat 1-1-1-1-1-1-1-1
  • Hang Power Snatch 10-10-10

24

25

26

27

  • Every 1:30 for 9 mins: Handstand Push-ups
  • 5 RFT: Kettlebell Swings and Bar Facing Burpees

28

29

30

31

Feb | 1