Sun Mon Tue Wed Thu Fri Sat

29

30

31

  • Front Squat
  • Shoulder Press
  • Bench Press
  • Weighted Dip
  • Single Arm Dumbbell Row

Jan | 1

2

  • Pause Back Squat , rest 3 mins
  • Barbell Hip Thrust
  • L Sit (Hanging) : 4x Max Hold
  • V-ups : 3x Max Rep
  • Side Plank : 3x Max Hold
  • 10 RFQ: Ring Muscle-ups and Handstand Walks

3

  • Power Clean
  • Strict Handstand Push-ups : 3x Max Rep
  • Clean Grip Deadlift

4

  • 20 RFQ: Bike Ergs and Push-ups

5

  • FT: 400 m, 400 m, 400 m, and 6 more

6

7

  • "Tabata" - Row Calories : 12 x 15 secs / 45 secs
  • "Tabata" - Assault Bike Calories : 12 x 15 secs / 45 secs

8

9

  • Back Squat , rest 2 mins
  • Push Up (Rings)s : 3x Max Rep, rest 2 mins
  • Dumbbell Reverse Fly 12-12-12, rest 2 mins
  • FT: Pull-ups, Strict Handstand Push-ups and Toes-to-bars

10

  • Barbell Good Morning 10-10-10, rest 2 mins
  • AMRAP 20 mins: Double Unders, Alternating Dumbbell Snatches and Burpee-to-Target, 6 ins

11

12

13

14

  • 2-4-6-8-10: Burpee Box Jumps and Bar Muscle-ups

15

  • Push Press 5-4-3-2-1, rest 2 mins
  • 5 RFT: Double Unders and Toes-to-bars

16

17

  • Every 1 min for 20 mins: Bar Facing Burpee

18

19

  • Run : 3x 400 m, rest 5 mins

20

  • AMRAP 15 mins: Box Jumps, Shoulder-to-Overheads and Toes-to-bars

21

22

23

24

25

26

27

28

29

30

31

Feb | 1