Sun Mon Tue Wed Thu Fri Sat

26

27

28

  • Mamba & Gigi
  • Kipping Pull-ups : Max Set
  • Pull-ups : Max Set
  • Back Squat : 3-3-3-3-3
  • 3 RFT: Back Squats and Rows

29

30

  • Row 1000 m TT
  • Row 5 km TT

31

Feb | 1

2

3

4

5

6

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

7

8

9

  • Bench Press : 6-6-6-6
  • AMRAP 20 mins: Clean & Jerks, Wall Balls, Clean & Jerks and 3 more

10

  • Row : 1x 10 mins
  • Deadlift : 5 Rep Max
  • Christine

11

  • 2 Push Press + 1 Push Jerk + 1 Split Jerk : 1-1-1-1-1

12

  • Alt EMOM 12 mins: Push Press and Burpees

13

  • AMRAP 12 mins: Bar Muscle-ups, Hang Power Cleans, Bar Muscle-ups and 17 more
  • 3 RFQ: Medicine Ball Russian Twists and Medicine Ball Glute Bridges

14

15

  • AMRAP 20 mins: Ski Erg Calories, Hang Power Snatches, Pull-ups and 2 more
  • Snatch : 1 Rep Max

16

17

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

18

  • Deadlift : 3 Rep Max
  • 30-20-10: Deadlifts and Toes-to-bars

19

20

21

  • Alt EMOM 18 mins: Max Reps Kb Flows, Max Reps Bodyweight Flows and Rope Climbs Max Reps

22

23

24

25

26

27

28

29