Mon Tue Wed Thu Fri Sat Sun

30

31

Jan | 1

2

3

4

5

6

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

7

8

  • Fran

9

  • 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

  • 2 RFT: 800 m, AbMat Sit-ups, and Barbell Good Mornings
  • Power Clean+Hang Power Clean : 1 Rep Max
  • 5 RFT: Front Rack Lunges and Burpee Over Bars
  • 2 RFT: Russian Kettlebell Swings and Barbell Good Mornings

12

13

  • "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

  • 5 RFT: Up Downs, Sit-ups, and Glute Bridges

19

20

21

  • 5 RFT: Up Downs, Sit-ups, and Glute Bridges
  • Hang Power Snatch : 3-3-3
  • FT: Hang Power Snatches, Box Jumps, Hang Power Snatches and 15 more

22

  • Back Squat : 5 Rep Max
  • AMReps 2 mins: Bike Calories

23

  • Run 1.25 mi TT

24

  • 3 RFT: Thrusters and Burpees

25

26

27

28

29

30

31

Feb | 1

2