Mon Tue Wed Thu Fri Sat Sun

30

31

  • Chipper: Row Calories, Wall Balls, GHD Sit-ups and Assault Bike Calories

Jan | 1

2

  • FT: 3x Row Calories, Dumbbell Thrusters, Assault Bike Calories, and 5 more;

3

4

  • AMRAP 17 mins: Lateral Box Step Overs, V-ups, Rows, and Ring Push-ups
  • Every 1 min for 12 mins: Hang Power Clean + Power Clean

5

6

  • Snatch Grip Deadlift 5-5-5-5-5
  • Glute Bridge Dumbbell Floor Press 8-8-8-8-8
  • AMRAP 16 mins: Ring Push-ups, Box Step-ups, Lateral Kettlebell Swings and FLRs

7

8

  • Turkish Get-up : 1-1-1-1
  • AMRAP 20 mins: Rows, Double Unders, Assault Bike Calories and 3 more

9

  • Seesaw Dumbbell Bench Press : 12-12-12-12-12
  • Dual Dumbbell Row : 12-12-12-12-12
  • 3x AMRAP 3 mins: Thrusters, Kettlebell Swings and Chest-to-bar Pull-ups

10

11

  • Overhead Squat : 5-5-5-5-5
  • AMRAP 19 mins: Wall Balls, No Push-up Burpees, and Toes-to-bars
  • "Tabata" - Assault Bike (Calories)s : 3 x 1 min / 1 min

12

13

  • Press 8-8-8-8-8
  • Strict Pull-ups : 5x Max Rep
  • 3-6-9-12-9-6-3: Push Press, Pull-ups and Assault Bike Calories

14

  • Front Squat : 3-3-3
  • 20-15-10: Row Calories and Thrusters

15

16

17

  • Single Arm Dumbell Bench Press 5-5-5-5-5
  • Dual Dumbbell Row : 6-6-6-6-6
  • AMRAP 12 mins: Renegade Rows, Kettlebell Snatches and Unbroken Double Unders

18

  • Heaving Snatch Balance + Overhead Squat 4-4-4-4-4
  • AMRAP 20 mins w/ Buy-in: 800 m, Alternating Dumbbell Snatches, Dumbbell Hang Squat Cleans and Burpee Over Rowers

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1

2