Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

3

4

  • Chipper: Kettlebell Swings, 400 m, Thrusters and 6 more

5

6

  • Bench Press : 5x3 at 80% 1RM

7

  • 21-15-9: Single Dumbbell Hang Clean & Jerks and Strict Pull-ups
  • Bench Press (Wide Grip) : 5x2 at 80% 1RM

8

  • AMRAP 28 mins: Front Squats, Burpees, Back Squats and Kettlebell Swings

9

10

  • Push Press : 5x3 at 80% 1RM
  • 5 RFT: Double Unders, Knees To Elbows, and Handstand Push-ups
  • Deadlift : 5x3
  • FT: Graces, Annies and Graces

11

  • 100 RFT: Deadlifts, Squat Cleans, Front Squats, Push Press and Push Jerks

12

13

14

15

  • Back Squat : 4x2 at 90% 1RM
  • 8 RFT: Front Squats and Chest-to-bar Pull-ups

16

  • FT: Rows, AbMat Sit-ups, Rows, and 10 more
  • Front Squat : 4x2 at 90% 1RM
  • Alt EMOM 21 mins: Thrusters, Sumo Deadlift High-pulls and Double Unders

17

  • 5 RFT: Pull-ups, Push-ups and Air Squats
  • 4 RFT: Handstand Push-ups and Kettlebell Swings
  • 3 RFT: Box Jumps and Knees To Elbows
  • 2 RFT: Wall Balls and AbMat Sit-ups
  • FT: Burpees
  • Deadlift : 4x2 at 90% 1RM

18

19

  • Chipper: Rows, Power Cleans, Pull-ups, 4 and more

20

21

22

  • Back Squat : 8x1 at 95% 1RM
  • Alt EMOM 20 mins: Wall Balls and Toes-to-bars

23

24

25

26

27

28

29

30

31

Feb | 1