Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

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: 200 m, Sit-ups and Plank Holds

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

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

10

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

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

15

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

16

  • 3x AMRAP 10 mins: 200 Meter Runs, Kettlebell Swings and Push-ups

17

  • Deadlift : 8-8-8-8-8
  • FT: 200 m, Burpee-to-Target, 6 ins, 350 m and 5 more

18

  • FT: Row Calories; 4x Double Unders and Box Jumps; Row Calories

19

20

  • Every 1 min for 6 mins: Handstand Push-up
  • 4 RFT: Dumbbell Front Rack Walking Lunges and 400 m

21

  • Squat Clean + Front Squat 1-1-1-1-1-1-1
  • 3 RFQ: Straight Leg Double Kettlebell Overhead Sit-ups and Single Leg Glute Bridge Holds
  • Clean Grip Deadlift 3-3-3-3-3

22

  • AMRAP 14 mins: Rows, Double Unders and Rope Climbs

23

  • FT: 1600 m, Rows, 1600 m and Kettlebell Farmers Walks

24

25

26

27

28

29

30

31

Feb | 1