Mon Tue Wed Thu Fri Sat Sun

30

  • FT: Air Squats, Russian Kettlebell Swings and 200 m
  • Back Squat : 5-4-3-2-1
  • AMRAP 8 mins: 200 m, Wall Balls and Pull-ups
  • FQ: Barbell Good Mornings

31

Jan | 1

  • AMRAP 12 mins: Strict Pull-ups, Push-ups, and Air Squats

2

  • AMRAP 6 mins: Toes-to-bars, Push Press and Russian Kettlebell Swings
  • AMRAP 6 mins: Box Jumps, Pull-ups and Thrusters
  • AMRAP 6 mins: Clean & Jerks, AbMat Sit-ups and Double Unders

3

4

5

6

  • 2 RFT: Double Unders and Burpees
  • Alt EMOM 16 mins: Front Squats, Front Squats, Front Squats and Front Squats
  • AMRAP 12 mins: Hang Power Cleans, Push-ups and Toes-to-bars

7

8

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

9

10

  • Shoulder Press : 2-2-2-2-2
  • FT: Row Calories, Air Squats and Bear Crawls
  • AMRAP 20 mins: Row Calories, Dumbbell Push Press and Walking Lunges

11

  • FT: Double Unders, Wall Balls and Box Jumps
  • FT: Burpees; 16x Dumbbell Farmers Carries and 200 m; Dumbbell...

12

13

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

14

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
  • AMRAP 7 mins: Double Unders and Deadlifts

18

19

20

  • Back Squat : 6x3 at 65% 1RM
  • Row 2 km TT

21

  • Hang Power Clean 2-2-2-2-2
  • 3 RFT: Russian Kettlebell Swings and Double Unders
  • 4 RFT: Box Jumps, Push-ups and Hang Power Cleans

22

  • Shoulder Press : 5-4-3-2-1
  • FT: AbMat Sit-ups, Row Calories and Wall Balls

23

24

  • Deadlift : 5x5 at 65% 1RM

25

26

27

28

29

30

31

Feb | 1

2