Sun Mon Tue Wed Thu Fri Sat

26

27

  • Mamba & Gigi

28

  • 3 RFT: Double Unders, Hollow Rocks, and Dumbbell Push Press
  • Back Squat : 3-3-3-3-3
  • 3 RFT: Back Squats and Rows
  • Kettlebell Plank Pull Through 5x20

29

  • Alt EMOM 18 mins: Hang Power Snatches, Toes-to-bars and Hand Release Push-ups
  • 3 RFQ: Bent Over Barbell Rows and Hollow Hold Flutter Kicks

30

  • 5 RFT: Double Dumbbell Snatches, Dumbbell Suitcase Lunges and Bike Calories
  • 4 RFQ: 400 m and Banded Kettlebell Romanian Deadlifts

31

Feb | 1

2

  • Run 1.5 mi TT

3

  • FT: Bike Calories, Dumbbell Strict Press and Sit-ups

4

  • "Death By" - Russian Kettlebell Swings : 6 reps + 6 reps / 1 min
  • "Death By" - Up Down Box Jump Overs : 5 reps + 5 reps / 1 min
  • "Death By" - Kipping Pull-ups : 4 reps + 4 reps / 1 min

5

  • Back Squat : 1-1-1-1-1
  • 3 RFT: 400 m and Front Squats
  • 3 RFT: 400 m and Front Squats

6

  • AMRAP 15 mins: Rope Climbs, Hang Muscle Snatches and Double Unders

7

  • Alt EMOM 20 mins: Row Calories and Burpees

8

9

  • "Death By" - Alternating Front Rack Reverse Lunge : 2 reps + 2 reps / 1 min
  • FT: Graces and Annies

10

  • Christine
  • Snatch Grip Push Press + Overhead Squat 3x5
  • Every 1:30 for 15 mins: Snatch Pull + Snatch + Overhead Squats

11

  • 2 Push Press + 1 Push Jerk + 1 Split Jerk : 1-1-1-1-1
  • Alt EMOM 12 mins: Push Press and Burpees

12

  • 3 RFQ: Medicine Ball Russian Twists and Medicine Ball Glute Bridges

13

  • AMRAP 35 mins: 400 m, Rows, Ski Ergs and 4 more

14

  • Every 1 min for 10 mins: Handstand Push-up Practices
  • Every 4 mins for 24 mins: Up Down Devil Press, Dumbbell Front Squats and Bike Calories

15

16

  • AMRAP 10 mins: Round Of Helens
  • AMRAP 10 mins: Double Unders, Knees-to-elbows, and Push Jerks
  • AMRAP 10 mins: Deadlifts, Wall Balls, Row Calories, and Hand Release Push-ups

17

  • Chipper: 400 m, Box Jump Up + Step Downs, Front Rack Lunges and 6 more

18

  • 30-20-10: Double Dumbbell Deadlifts, Dumbbell Bent Over Rows, and Lying Toes To Bars

19

  • Chipper: 800 m, Dumbbell Hang Power Cleans, Rows, and 3 more

20

21

22

23

24

25

26

27

28

29