Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

3

  • Every 1 min for 6 mins: Strict Press
  • FT: 800 m; Kettlebell Swings and Shoulder-to-Overheads; 800 m

4

  • Chipper: Dumbbell Thrusters, Box Jump Overs, Dumbbell Box Step-ups and 4 more

5

6

7

  • AMRAP 5 mins: 600 m, 1 Round Of Chest To Bar Cindies and Clean & Jerks
  • AMRAP 5 mins: 400 m, Rounds Of Chest To Bar Cindies and Clean & Jerks
  • AMRAP 5 mins: 200 m, Rounds Of Chest To Bar Cindies and Clean & Jerks

8

9

10

  • 5 RFT: Strict Handstand Push-ups, Strict Ring Dips and Rows
  • Back Squat : 5-5-5
  • FT: 800 m, Pull-ups and Thrusters

11

  • FT: Deadlifts, 600 m, Hang Power Cleans and 2 more

12

  • Push Press : 6-6-6-6, rest 2 mins

13

14

  • 2 Snatch + 1 Overhead Squat : 1 Rep Max
  • FT: Row Calories, Ring Muscle-ups and Row Calories

15

  • Push Jerk 3x8
  • Every 1 min for 15 mins: Hang Power Cleans, Front Rack Walking Lunges and Shoulder-to-Overheads

16

17

18

19

20

  • Bench Press : 1-1-1-1-1
  • AMReps 12 mins (3,6,9,...): Alternating Dumbbell Snatches and Row Calories

21

22

23

24

25

26

27

28

29

30

31

Feb | 1