Sun Mon Tue Wed Thu Fri Sat

26

27

  • 3x RFT: Rows
  • Front Squat : 3 Rep Max
  • 4x AMRAP 2 mins: Front Squats, Burpee Over Bars and Kettlebell Swings

28

  • Push Jerk 4-4-4-4
  • Mixed Grip Pull-Ups : 4x4
  • Alt EMOM 20 mins: Pull-ups, Double Kettlebell Push Press, Double Unders and AbMat Sit-ups
  • FT: Bikes

29

30

  • 5 RFT: Assault Bike Calories and Burpees
  • 1250-1250-1250-1250-1250-1250: Rows

31

Feb | 1

2

3

4

  • 4-6-8-10-12-14: Toes-to-bars and Thrusters

5

6

  • Row 8000 m TT
  • FT: Run

7

  • Every 1 min for 8 mins: Snatch
  • Snatch : 1 Rep Max
  • 6x AMRAP 1 min: Dumbbell Snatches and Burpees

8

  • Deadlift : 5-5-5-5-5
  • 10-9-8-7-6-5-4-3-2-1: Deadlifts and Toes-to-bars
  • 1-2-3-4-5-6-7-8-9-10: Double Kettlebell Swings and Double Kettlebell Front Rack Carries

9

10

11

  • Every 1 min for 10 mins: Split Jerk
  • 5 RFT: Toes To Bar (Unbroken)s, Kettlebell Snatches and Ring Push-ups

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29