Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

3

4

5

6

  • Every 1 min for 8 mins: Push-up
  • 5 RFT: Single Unders, Russian Kettlebell Swings and Box Step-ups

7

8

  • AMRAP 20 mins: Rows, Wall Balls and AbMat Sit-ups

9

10

  • 3 RFT: 400 m, Synchronized Burpees and Synchronized Air Squats

11

12

13

  • Every 1 min for 10 mins: Push-up
  • 4 RFT: Toes-to-bars, 350 m and Burpee Box Step Overs

14

15

  • Dumbbell "Fran"

16

17

  • 4 RFT: Synchronized Kettlebell Swings, 400 m and Synchronized Sit-ups

18

19

20

  • 4 RFT: Kettlebell Walking Lunges and Burpees
  • Every 1 min for 6 mins: Hand Release Push-ups

21

22

23

24

  • Deadlift : 10-10-10-10
  • 3 RFT: Dumbbell Push Press, Box Jumps and Row Calories

25

26

27

  • Every 1:30 for 9 mins: Hand Release Push-ups
  • AMRAP 15 mins: 200 m, Kettlebell Swings, No Push-up Burpees and Walking Lunges

28

29

30

31

Feb | 1