Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

3

4

5

6

7

8

  • Deadlift : 6x5 at 65% 1RM
  • FT: Rows, Kettlebell Deadlifts and Rows
  • AMRAP 10 mins: Deadlifts and AbMat Sit-ups

9

10

11

12

13

  • FT: Rows, Wall Balls and Burpees
  • Thruster : 2 Rep Max
  • 5 RFT: 200 m and Toes-to-bars

14

  • Front Squat : 5-4-3-2-1
  • FT: Kettlebell Goblet Squats and 800 m
  • 21-15-9: Front Squats, Burpees and Pull-ups

15

  • Power Clean : 1-1-1-1-1
  • FT: Double Unders, Push-ups and 200 m
  • FT: 200 m and Power Clean & Jerks

16

  • AMRAP 25 mins: Row Calories, Burpees, AbMat Sit-ups and Walking Lunges

17

  • FT: Row Calories and Wall Balls
  • Alt EMOM 12 mins: Deadlifts, Deadlifts, Deadlifts and 3 more

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1