Sun Mon Tue Wed Thu Fri Sat

29

30

  • Chipper: Double Unders, Air Squats, AbMat Sit-ups, 7 and more

31

  • Alt EMOM 12 mins: Bench Press, Shuttle Runs and Pull-up Bar Hangs
  • AMReps 10 mins: Assault Bike Calories

Jan | 1

2

  • Alt EMOM 12 mins: Row Calories and Unbroken Handstand Walks

3

  • AMRAP 12 mins: Toes-to-bars, Strict Handstand Push-ups and Devil Press

4

5

6

  • Every 1 min for 10 mins: Power Clean + 4 Push Press
  • 3 RFT: Wallballs and Double Unders

7

  • Alt EMOM 30 mins: Row Calories, Assault Bike Calories and Shuttle Runs
  • Every 1:30 for 7:30: Pause Power Clean + Power Clean

8

  • AMRAP 3 mins: Hang Power Snatches, Box Jump Overs and Chest-to-bar Pull-ups
  • AMRAP 3 mins: Hang Power Snatches, Box Jump Overs and Chest-to-bar Pull-ups
  • AMRAP 3 mins: Hang Power Snatches, Box Jump Overs and Chest-to-bar Pull-ups
  • AMRAP 3 mins: Hang Power Snatches, Box Jump Overs and Chest-to-bar Pull-ups

9

10

11

  • 11-9-7-5: Bar Muscle-ups and Squat Cleans

12

13

14

  • 4 RFT: Clean & Jerks and Wall Climbs

15

  • AMRAP 7 mins w/ Buy-in: Row Calories and Dumbbell Box Step-ups

16

17

18

19

20

  • 4 RFT: Row Calories, Handstand Push-ups, Sandbag Ground-to-shoulders and 3 more

21

  • 5 RF-ME: Front Squats and Strict Pull-ups
  • AMRAP 7 mins: Toes-to-bars and Wallballs

22

  • 3x AMRAP 4 mins: Bear Crawls, Dumbbell Burpee Clean & Jerks and Farmers Carries

23

24

25

26

27

28

29

30

31

Feb | 1