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

  • Clean + Push Jerk + Split Jerk 1-1-1-1-1-1-1
  • Barbell Rdl 5-5-5-5-5
  • Run 5 km TT

Jan | 1

2

  • Power Snatch + Hang Squat Snatch + Overhead Squat 1-1-1-1-1-1-1-1
  • Snatch Grip Deadlift : 2-2-2-2-2

3

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

4

5

6

7

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

8

9

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

10

  • Deadlift : 10-10-10-10-10

11

  • FT: 1600 m; 3x Dumbbell Burpee Deadlifts and Wall Balls

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

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

16

17

18

19

20

  • Every 1 min for 6 mins: Handstand Push-up

21

22

23

24

25

26

27

28

29

30

31

Feb | 1