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

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

21

  • Back Squat : 6x3 at 65% 1RM
  • Row 2 km TT

22

23

24

25

26

27

28

29

30

31

Feb | 1