Sun Mon Tue Wed Thu Fri Sat

26

27

  • "Tabata" - Row : 8 x 20 secs / 10 secs
  • Back Squat : 3-3-3-3-3-3
  • FT: Rows and Dumbbell Push Press

28

29

30

  • 30-20-10: Walking Lunges, AbMat Sit-ups and Push-ups

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

  • Row 2 km TT
  • Back Squat : 5x5 at 65% 1RM
  • AMRAP 6 mins: 800 m and Back Squats

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

  • Row 1000 m TT
  • "Tabata" - V-ups : 8 x 20 secs / 10 secs
  • Front Squat : 5-5-5-5-5
  • AMRAP 9 mins: Power Cleans, Front Squats and Double Unders

6

7

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

8

9

10

  • Row 1 km TT
  • 5 Minute Cindy
  • Deadlift : 1-1-1-1-1-1-1

11

12

  • Interval - Row Calories : 5 x 1 min / 1 min
  • 50-30-10: Double Unders and AbMat Sit-ups
  • Fore!

13

  • AMRAP 8 mins: Bear Crawls and Toes-to-bars

14

15

16

17

  • Back Squat : 5-5-5-5-5-5
  • FT: Hang From Pull Up Bars
  • AMRAP 12 mins: Row Calories, Back Squats and Pull-ups

18

  • 2 RFT: Kettlebell Deadlifts, Wall Balls and 200 m
  • Every 1 min for 10 mins: Deadlift
  • 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