Sun Mon Tue Wed Thu Fri Sat

26

27

28

  • "Tabata" - Kettlebell Swing : 8 x 20 secs / 10 secs
  • EMOM for 10 mins: 2 Power Clean + 1 Push Jerk
  • 10 RFT: Clean & Jerks and Wall Balls

29

  • Front Squat : 6x3 at 65% 1RM
  • FT: Double Unders and Burpees
  • 3 RFT: Pull-ups and Kettlebell Goblet Squats

30

31

  • Chipper: Row Calories, Push-ups, AbMat Sit-ups and Bear Crawls
  • Shoulder Press : 6x3 at 65% 1RM
  • 21-18-15-12-9-6-3: Shoulder Press, AbMat Sit-ups and Air Squats

Feb | 1

2

3

4

  • AMReps 5 mins: Toes-to-bars, Burpees and Kettlebell Swings
  • 3 RFT: 200 m and Thrusters
  • AMRAP 12 mins: Push-ups, Kettlebell Swings and AbMat Sit-ups

5

  • Run 800 m TT
  • BUY IN/FINISHER GRIP WORK TABATA HANGS FROM PULLUP BAR
  • Push Press : 5x5 at 65% 1RM
  • AMRAP 9 mins: Power Cleans, Front Squats and Double Unders

6

7

  • Hang Power Clean : 1-1-1-1-1
  • 4 RFT: Hang Power Cleans and 200 m
  • 3 RFT: Double Unders and Russian Kettlebell Swings

8

9

10

11

  • 2 RFT: 200 m and Wall Balls
  • FT: 800 m, Dumbbell Thrusters, 400 m and 5 more

12

13

14

15

16

17

  • FT: Hang From Pull Up Bars
  • Shoulder Press : 6x5 at 65% 1RM
  • AMRAP 12 mins: Row Calories, Back Squats and Pull-ups

18

  • Every 1 min for 10 mins: Deadlift
  • 2 RFT: Kettlebell Deadlifts, Wall Balls and 200 m
  • AMRAP 9 mins: Toes-to-bars, Thrusters and Box Jumps

19

  • Back Squat : 6x3 at 75% 1RM

20

21

22

23

24

25

26

27

28

29