Sun Mon Tue Wed Thu Fri Sat

29

  • Run Sprint : 4x 400 m at 95%, rest 3 mins

30

  • 21-18-15-12-9-6-3: Airdyne (Calories)s and Row Calories
  • "Tabata" - Ski Erg : 8 x 30 secs / 30 secs

31

Jan | 1

2

3

4

5

6

7

  • Every 1:30 for 7:30: Power Clean With 2sec Pause At Knees and Power Cleans
  • AMRAP 15 mins: Double Unders, Power Cleans, Double Unders and Bar Facing Burpees

8

  • FT: Double Unders; 5x Push-ups, Kettlebell Goblet Squats, and Single Arm Ru

9

  • Row 1000 m TT

10

  • Every 1 min for 9 mins: Front Squat
  • FQ: Tempo Kettlebell Deadlifts, Seated Box Jumps, and Pole Pryings

11

12

13

  • Back Squat 4-3-2-4-3-2-4-2, rest 1:30
  • 3 RFT: Air Squats and Hang Power Cleans

14

15

16

  • FT: Rows; 4x Kettlebell Swings and Double Unders; Rows

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1