Sun Mon Tue Wed Thu Fri Sat

26

27

  • 5 RFT: Kettlebell Swings and Bar Facing Burpees
  • Every 1:30 for 9 mins: Handstand Push-ups

28

  • Hang Snatch : 3-3-3-3-3
  • Box Squat 4-4-4-4-4

29

30

31

Feb | 1

2

3

  • Strict Pull-ups : Max Set

4

  • Squat Clean : 1-1-1-1-1
  • Clean Pull + Hang Clean + Clean : 1-1-1-1-1, rest 2 mins
  • Alt EMOM 9 mins: Wall Slides, Side Planks and Narrow Squats

5

  • Every 6 mins for 18 mins: Wall Balls, GHD Sit-ups, Push-ups and 200 m
  • Alt EMOM 6 mins: Strict Handstand Push-ups and Alternating Pistols

6

  • AMRAP 10 mins: Box Step-ups, Farmer Carries and Plank Holds
  • AMRAP 10 mins: 200 m, Mountain Climbers, Russian Kettlebell Swings and AbMat Sit-ups
  • AMRAP 10 mins: Rows, Double Unders and Air Squats

7

8

9

10

  • AMRAP 12 mins: Dumbbell Deadlifts, Dumbbell Thrusters and Rope Climbs

11

  • Clean Pull + Hang Clean + Clean : 1-1-1-1-1-1-1-1, rest 2 mins
  • 3 RFQ: Reverse Hypers, Sandbag Carries and Sandbag Squats

12

13

14

  • AMRAP 8 mins: Burpee To 6" Targets and 200 m
  • AMRAP 8 mins: Alternating Foot Step Jump Ropes and Box Step-ups
  • AMRAP 8 mins: Kettlebell Swings and Walking Lunges
  • AMRAP 8 mins: Burpee To 6" Targets and 200 m

15

  • Front Squat : 5-3-1-1-1
  • Front Squat : 5-3-1-1-1
  • 12-9-6: Hang Squat Cleans and Lateral Burpee Over Bars

16

17

18

  • Snatch High Pull + Power Snatch + Overhead Squat 1-1-1-1-1-1
  • Deficit Snatch Pull : 3-3-3-3
  • Hang Snatch : 1 Rep Max

19

20

21

22

23

24

25

26

27

28

29