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

22

23

24

25

26

27

28

29