Sun Mon Tue Wed Thu Fri Sat

29

30

  • Clean : 3-3-2-2-1-1-1
  • Split Jerk : 3-3-2-2-1-1-1
  • 5 RFT: Double Unders and Push-ups

31

Jan | 1

2

  • Barbell Good Morning 5-5-5-5
  • 3 RFT: 3 Rounds of Cindies and Power Clean & Jerks

3

4

5

6

  • Clean : 3x3 at 85% 1RM
  • Back Squat : 1-1-1-1-1
  • 5 RFT: Box Jumps and Pull-ups

7

  • Deadlift : 3-3-2-2-1-1-1
  • AMRAP 20 mins: 400 m, Medicine Ball Cleans and Toes-to-bars

8

9

10

11

12

13

14

  • Every 1 min for 8 mins: Push Press
  • AMRAP 15 mins: Deadlifts, Push-ups and 200 m

15

16

  • Front Squat 3-3-2-2-1-1-1
  • Split Jerk : 3-3-2-2-1-1-1
  • 20-16-12-8-4: Alternating Dumbbell Snatches and Burpees

17

18

19

20

21

  • Power Snatch : 2-2-2-2-2
  • AMRAP 15 mins: Double Unders, Wall Balls and Deadlifts

22

  • Alternating Kettlebell Clean & Push Press : 12-12-12
  • FT: 200 m, Push-ups, Knees-to-elbows and 9 more

23

24

25

26

27

28

29

30

31

Feb | 1