Sun Mon Tue Wed Thu Fri Sat

29

30

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

31

Jan | 1

  • Clean + Push Jerk + Split Jerk 1-1-1-1-1-1-1
  • Barbell Rdl 5-5-5-5-5

2

  • AMRAP 8 mins: Double Unders, Box Step-ups and Push-ups
  • AMRAP 8 mins: Rows, Air Squats and No Push-up Burpees
  • AMRAP 8 mins: Rows, Air Squats and No Push-up Burpees
  • AMRAP 8 mins: Double Unders, Box Step-ups and Push-ups

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

  • Clean + 2 Front Squat + 2 Split Jerk 1-1-1-1-1-1
  • Paused Clean Pull 2-2-2-2-2
  • Alt EMOM 12 mins: Kettlebell Farmers Walks, GHD Sit-ups and Dumbbell Rdls
  • 10x RFT: Run Sprints

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

10

  • Deadlift : 10-10-10-10-10
  • 2 RFT: Overhead Squats and Pull-ups

11

12

13

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

14

  • 3 Position Snatch : 1-1-1-1-1-1-1

15

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

16

  • 3x AMRAP 10 mins: 200 m, Air Squats, Kettlebell Swings and Push-ups
  • Split Jerk : 3-3-3-3-3-3
  • Behind The Neck Strict Press 10-10-10

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

21

  • Run : 6x 400 m
  • 3 RFQ: Straight Leg Double Kettlebell Overhead Sit-ups and Single Leg Glute Bridge Holds
  • Squat Clean + Front Squat 1-1-1-1-1-1-1

22

23

24

25

26

27

28

29

30

31

Feb | 1