Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

  • Chipper: Single Dumbbell Hang Clean & Jerks, Wall Balls, Burpee Over Dumbbells and Muscle-ups
  • Bench Press : 5-5-5-5-5

3

4

5

6

7

8

9

  • Bench Press 4-4-4-4-4
  • Alt EMOM 18 mins: Rows, Ring Dips and Wall Balls

10

  • Front Racked Alternating Reverse Lunge 6-6-6
  • AMRAP 15 mins: Double Unders, Pull-ups, Front Rack Alternating Reverse Lunges and Power Clean & Jerks

11

12

13

14

15

  • Lifting: Bench Press and Deadlifts
  • AMReps 7 mins: Wall Balls and Deadlifts

16

  • Shoulder Press : 3-3-3-3
  • 10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks

17

18

19

20

  • Lifting: Good Mornings and Hollow Rocks
  • AMRAP 20 mins: Kettlebell Swings, Push-ups and Air Squats

21

22

  • Hang Power Clean : 3-3-3-3-3
  • 3 RFT: Burpees, Hang Power Cleans and Double Unders

23

  • Overhead Squat : 4-4-4-4
  • AMRAP 11 mins: Row Calories, Overhead Squats, Toes-to-bars, 2 and more

24

  • Shoulder Press 2-2-2-2
  • 10 RFT: Ball Slams, Push Press and Box Jumps

25

26

27

28

29

30

31

Feb | 1