Sun Mon Tue Wed Thu Fri Sat

29

30

  • AMRAP 19 mins: Wall Balls, Double Unders, Up Downs and 3 more
  • Alt EMOM 10 mins: Front Squats and Double Unders

31

Jan | 1

2

  • Sumo Deadlift : 8-6-4-4, rest 1:30
  • FT: Deadlifts, Box Jump Overs, Bear Crawls and 9 more

3

  • AMReps 3 mins: Wall Balls
  • AMReps 3 mins: Burpees
  • AMReps 3 mins: Front Rack Lunges
  • Alt EMOM 12 mins: Front Rack Lunges and Hollow Body Holds

4

  • AMRAP 15 mins: Alternating Dumbbell Snatches, Bike Calories and Burpees
  • Lifting: Bench Press and Dumbbell Bent Over Rows

5

6

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

7

  • Bike Erg : 1x 30 mins

8

  • Fran
  • Alt EMOM 10 mins: Thrusters and Kipping Pull-up Practices

9

10

11

  • Run 10 km TT

12

13

  • 3 RFQ: Kip Swing + Knee Raise + Toes To Bars
  • "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
  • 3 RFQ: Barbell Curls and Glute Ham Bridges
  • AMRAP 15 mins: Bike Erg Calories, Box Jumps, and Air Squats

15

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

16

  • AMRAP 18 mins: Ring Muscle-ups, Dumbbell Hang Power Cleans and Forward Lunges
  • Ring Muscle Ups : 2x Max Rep

17

  • Diane

18

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

19

20

  • FT: Wall Balls, Clean & Jerks, Wall Balls and Clean & Jerks
  • Clean & Jerk 3-3-3

21

  • FT: Hang Power Snatches, Box Jumps, Hang Power Snatches and 15 more
  • Hang Power Snatch : 3-3-3

22

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

23

24

25

26

  • AMRAP 15 mins: 1 Round Cindies and Clean & Jerks
  • AMRAP 7 mins: Double Unders and Burpees
  • AMRAP 5 mins: Kettlebell Swings and Handstand Push-ups

27

  • Mamba & Gigi

28

  • Back Squat : 3-3-3-3-3
  • 3 RFT: Back Squats and Rows
  • Back Squat : 3 Rep Max

29

30

31

Feb | 1