Sun Mon Tue Wed Thu Fri Sat

29

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

31

Jan | 1

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

7

8

  • FT: Rows, Kettlebell Deadlifts and Rows
  • Deadlift : 6x5 at 65% 1RM
  • 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

15

16

17

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

23

24

25

26

27

28

29

30

31

Feb | 1