Sun Mon Tue Wed Thu Fri Sat

29

  • Chipper: Wall Balls, Hang Power Cleans, Rows and 6 more

30

  • Squat Snatch 1-1-1-1-1-1-1-1, rest 1 min

31

  • Alt EMOM 10 mins: Front Squats and Double Unders
  • AMRAP 19 mins: Wall Balls, Double Unders, Up Downs and 3 more
  • 3 RFQ: Power Snatches, High Hang Squat Snatches, and Snatch Balances
  • 8 RFQ: Squat Cleans, Front Squats, and Split Jerks

Jan | 1

2

3

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

4

5

6

7

  • "Tabata" - Hollow Hold : 8 x 20 secs / 10 secs
  • AMReps 20 mins: Bike Calories, Kettlebell Swings and Kettlebell Goblet Lunges

8

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

9

10

  • 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

11

12

13

14

  • 3 RFQ: Barbell Curls and Glute Ham Bridges
  • 3 RFQ: Barbell Curls and Glute Ham Bridges

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

17

18

19

20

21

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

22

23

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

24

25

26

27

28

29

30

31

Feb | 1