Sun Mon Tue Wed Thu Fri Sat

29

30

  • FT: Air Squats, Russian Kettlebell Swings and 200 m
  • Back Squat : 5-4-3-2-1
  • AMRAP 8 mins: 200 m, Wall Balls and Pull-ups
  • FQ: Barbell Good Mornings

31

  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs
  • AMRAP 12 mins: Double Unders and Dumbbell Push Press
  • AMRAP 12 mins: AbMat Sit-ups, Overhead Walking Lunges and Goblet Squats

Jan | 1

2

3

4

5

6

7

8

9

10

11

12

13

  • FT: Rows, Wall Balls and Burpees
  • Thruster : 2 Rep Max
  • 5 RFT: 200 m and Toes-to-bars

14

15

  • Power Clean : 1-1-1-1-1
  • FT: Double Unders, Push-ups and 200 m
  • FT: 200 m and Power Clean & Jerks

16

17

18

19

20

  • Back Squat : 6x3 at 65% 1RM

21

  • 3 RFT: Russian Kettlebell Swings and Double Unders
  • 4 RFT: Box Jumps, Push-ups and Hang Power Cleans
  • Deadlift : 2-2-2-2-2

22

  • Shoulder Press : 5-4-3-2-1
  • Jackie
  • FT: AbMat Sit-ups, Row Calories and Wall Balls

23

24

25

26

27

28

29

30

31

Feb | 1