Sun Mon Tue Wed Thu Fri Sat

29

30

  • Alt EMOM 10 mins: Front Squats and Double Unders
  • AMRAP 19 mins: Wall Balls, Double Unders, Up Downs and 3 more

31

Jan | 1

2

  • Sumo Deadlift : 8-6-4-4, rest 1:30
  • FT: Deadlifts, Box Jump Overs, Bear Crawls and 9 more

3

  • Alt EMOM 12 mins: Front Rack Lunges and Hollow Body Holds
  • AMReps 3 mins: Wall Balls
  • AMReps 3 mins: Burpees
  • AMReps 3 mins: Front Rack Lunges

4

5

6

  • Tempo Deadlift : 3-3-3
  • FT: Deadlifts, Handstand Push-ups and Up Downs

7

  • AMReps 20 mins: Bike Calories, Kettlebell Swings and Kettlebell Goblet Lunges
  • "Tabata" - Hollow Hold : 8 x 20 secs / 10 secs
  • Dead Bug Hold : 8x 20 secs, rest 10 secs

8

9

  • Lifting: Single Arm Kettlebell Deadlifts, Kettlebell Sumo Deadlift High-pulls, Single Arm Russian Kettlebell Swings and 2 more
  • AMRAP 7 mins: Unbroken Double Unders, Knees-to-elbows and Strict Dips
  • AMRAP 7 mins: Kettlebell Sumo Deadlift High-pulls, Knees-to-elbows and Strict Dips

10

11

12

13

  • 3 RFQ: Kip Swing + Knee Raise + Toes To Bars
  • "Tabata" - Kettlebell Swing (Russian) : 8 x 20 secs / 10 secs
  • "Tabata" - Air Squats : 8 x 20 secs / 10 secs
  • "Tabata" - Toes-to-bars : 8 x 20 secs / 10 secs
  • "Tabata" - Wall Balls : 8 x 20 secs / 10 secs

14

  • 4 RFT: Double Unders, Rows and Hand Release Push-ups

15

16

  • AMRAP 18 mins: Ring Muscle-ups, Dumbbell Hang Power Cleans and Forward Lunges

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1