Sun Mon Tue Wed Thu Fri Sat

29

30

  • Shoulder Press 5-5-10
  • FT: 1200 m; 5x Chest-to-bar Pull-ups, Hand Release Push-ups and Air...

31

Jan | 1

2

  • Bench Press 5-5-10
  • AMRAP 20 mins: Power Cleans, Toes To Bars and Wall Balls

3

  • Split Jerk : 1 Rep Max
  • 3x AMRAP 3 mins: Thrusters and Double Unders

4

5

6

  • Shoulder Press 3-3
  • 3 RFT: Muscle-ups, Thrusters and Box Jumps

7

  • 27-21-15: Row Calories and Handrelease Push Ups
  • Every 1 min for 10 mins: Power Snatches and Weighted Strict Pull-ups

8

9

  • Chipper: Toes-to-bars, Single Arm Dumbbell Overhead Lunges, Row Calories and 2 more

10

  • Bench Press 3-3
  • 4x RFT: Hang Squat Cleans, Handstand Push-ups and AbMat Sit-ups

11

12

13

  • Shoulder Press 5-3
  • Front Squat 5-3
  • AMRAP 10 mins: Toes-to-bars, Handstand Push-ups and Alternating Pistols

14

15

  • Thruster : 3 Rep Max
  • Every 1 min for 15 mins: Push-ups and Unbroken Wall Balls

16

  • Back Squat 5-3
  • FT: Rows; 4x Kettlebell Swings and Double Unders; Rows

17

  • Power Clean + Hang Clean + Jerk 1-1-1-1-1-1
  • Bench Press 5-3
  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • "Tabata" - AbMat Sit-ups : 8 x 20 secs / 10 secs

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1