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

  • AMRAP 20 mins: Row Calories, Burpee Box Jump Overs, and Rope Climb(3 To 1 Rc Prog.)s

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

  • Bench Press : 8-8-8-8-8

8

9

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

  • Run : 8x 350 m, rest 3 mins

15

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

16

17

  • Split Jerk : 3-3-3-3-3-3
  • Behind The Neck Strict Press 10-10-10
  • 3 RFQ: Partner Leg Throws and Handstand Holds
  • Deadlift : 8-8-8-8-8
  • FT: 200 m, Burpee-to-Target, 6 ins, 350 m and 5 more

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1