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

Jan | 1

• AMRAP 12 mins: AbMat Sit-ups, Overhead Walking Lunges and Goblet Squats

2

3

• 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

4

5

6

• 2 RFT: Double Unders and Burpees
• Every 2 mins for 16 mins: Front Squat

7

• AMRAP 12 mins: Hang Power Cleans, Push-ups and Toes-to-bars
• AMReps 3 mins: Cluster
• Push Press : 5-4-3-2-1

8

• 21-15-9: Push Press and Burpee Box Jumps
• Deadlift : 6x5 at 65% 1RM
• FT: Rows, Kettlebell Deadlifts and Rows

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

12

13

14

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

15

• FT: Kettlebell Goblet Squats and 800 m
• 21-15-9: Front Squats, Burpees and Pull-ups
• Back Squat : 5-4-3-2-1

16

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

17

18

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

19

20

22

23

24

25

26

27

28

29

30

31

Feb | 1