Sun Mon Tue Wed Thu Fri Sat

29

  • 2 RFT: Double Unders, Air Squats, and Deadlifts
  • 15-12-9: Weighted Sit-ups, Ab Wheel Roll Outs, Ring Dips, and Overhead Squats
  • 9-15-21: Hang Power Cleans and Bar Facing Burpees

30

31

Jan | 1

2

3

4

5

6

7

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

  • Alt EMOM 21 mins: Dumbbell Bear Complexes, No Jump Rope Climbs and Row Calories

11

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

  • AMRAP 4 mins: Burpees and Squat Snatches
  • AMRAP 4 mins: Burpees and Squat Snatches
  • Power Snatch + Squat Snatch + Overhead Squat : 1 Rep Max

16

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

17

  • Run 2.3 mi TT

18

  • AMRAP 25 mins: Muscle-ups, Double Unders and Snatches

19

20

21

22

  • Back Squat : 5 Rep Max
  • Chipper: Rows, Devil Press, Muscle-ups, and 4 more

23

  • Lifting: Deadlifts and Tempo Strict Press
  • 3 RFT: Wall Balls and Burpee-to-Target, 6 ins

24

  • Run 1 mi TT
  • AMRAP 12 mins w/ Buy-in: 1 mi and Rows
  • AMRAP 12 mins: Strict Pull-ups, Hand Release Push-ups and Sit-ups

25

26

27

28

29

30

31

Feb | 1