Sun Mon Tue Wed Thu Fri Sat

29

30

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

  • 2 RFT: Russian Kettlebell Swings and 200 m
  • Bench Press : 2-2-2-2-2
  • FT: Kettlebell Deadlifts, 800 m, Kettlebell Deadlifts and 2 more

4

  • "Tabata" - Shuttle Run : 8 x 20 secs / 10 secs
  • Chipper: Row Calories, Pull-ups, Row Calories and 5 more

5

6

  • 2 RFT: Double Unders and Burpees
  • Alt EMOM 16 mins: Front Squats, Front Squats, Front Squats and Front Squats
  • AMRAP 12 mins: Hang Power Cleans, Push-ups and Toes-to-bars

7

8

9

10

  • Shoulder Press : 2-2-2-2-2
  • FT: Row Calories, Air Squats and Bear Crawls
  • AMRAP 20 mins: Row Calories, Dumbbell Push Press and Walking Lunges

11

  • FT: Double Unders, Wall Balls and Box Jumps
  • FT: Burpees; 16x Dumbbell Farmers Carries and 200 m; Dumbbell...

12

13

14

15

16

  • AMRAP 25 mins: Row Calories, Burpees, AbMat Sit-ups and Walking Lunges

17

  • FT: Row Calories and Wall Balls
  • Alt EMOM 12 mins: Deadlifts, Deadlifts, Deadlifts and 3 more
  • AMRAP 7 mins: Double Unders and Deadlifts

18

19

20

  • Back Squat : 6x3 at 65% 1RM
  • Row 2 km TT

21

22

23

24

25

26

27

28

29

30

31

Feb | 1