Sun Mon Tue Wed Thu Fri Sat

29

  • Alt EMOM 40 mins: Double Dumbbell Bent Over Rows, Single Arm Planks, Glute Bridge Dumbbell Bench Press and Dumbbell Front Squats

30

31

  • 3 RFQ: Seated Band Hip Abductions, Box Step Downs and Hip CARs
  • Lifting: Snatch Grip Romanian Deadlifts and Barbell Glute Bridges
  • Tempo Back Squat : 5-4-3, rest 2:30
  • Lifting: Split Stance Good Mornings and Kettlebell Front Rack Split Squats
  • 3 RFQ: Dumbbell Side Plank Rotations and Double Kettlebell Front Squats

Jan | 1

2

  • FQ: Yoga

3

  • 3 RFQ: Tall Plank Theraband Lateral Walks, Single Arm Trap 3 Raises and Scapular Ring Rows
  • 3 RFQ: Standing Single Arm Landmine Press, Parallette Tuck L-Sits and Double Kettlebell Bent Over Rows
  • 3 RFQ: Lean Away Strict Pull-ups, Strict Handstand Push-ups and Ring Push-ups
  • 3 RFQ: Alternating Dumbbell Bench Press and Filly Carries

4

  • AMReps 15 mins: Echo Bike Calories and Row Calories
  • 5x RFT: Row Calories, Double Kettlebell Front Rack Carries, Echo Bike Calories and 3 more

5

  • 2 RFQ: 200 m, World's Greatest Stretches and Single Kettlebell Flows
  • Run : 5x 800 m, rest 2:30
  • FQ: Yoga

6

7

  • AMReps 12 mins: Echo Bike Calories
  • 6 RFQ: Double Unders, Kettlebell Rotational Clean + Press and Single Arm Kettlebell Bench Press
  • Tempo Front Squat : 3-3-3, rest 1:30
  • FQ: Push-ups, Strict AbMat Sit-ups and Air Squats

8

  • Alt EMOM 20 mins: Echo Bike Calories, Jumping Lunges, Ski Erg Calories and Inverted Bar Rows
  • 3 RFQ: Single Arm Kettlebell Overhead Lunges, Ring Body Saws and Ring Face Pulls
  • 5 RFQ: Supinated Strict Pull-ups and Russian Kettlebell Swings

9

  • Alt EMOM 20 mins: Row Calories and Sandbag Bear Hug Holds
  • Every 6 mins for 18 mins: Echo Bike Calories, Hip Extensions, Alternating Goblet Lunges and 3 more

10

  • AMReps 40 mins: Echo Bike Calories and Ski Erg Calories
  • AMRAP 20 mins: Strict Chest-to-bar Pull-ups, Ring Push-ups, Air Squats and 3 more

11

  • AMReps 30 mins: Row Calories and Echo Bike Calories
  • Lifting: Bulgarian Split Squats, Seated Filly Press and Tall Kneeling Bottoms-up Kettlebell Curls

12

  • FQ: Yoga

13

  • Lifting: Zottman Curls, Dumbbell Bench Press and Lat Pull Downs
  • Lifting: Single Leg Press, Dumbbell Front Squats and Dumbbell Romanian Deadlifts
  • Run : 1x 40 mins

14

  • Alt EMOM 20 mins: Echo Bike Calories, Russian Kettlebell Swings, Ski Erg Calories, and Drag Rope Single Unders
  • AMRAP 20 mins: Weighted Strict Pull-ups, Parallette Push-ups, and Sandbag Bear Hug Lunges
  • FQ: Yogas
  • 3 RFQ: Supinated Strict Pull-ups, Seated Dumbbell Press, and Air Squats

15

  • Run 1.83 mi at 50%

16

  • 3 RFQ: Bulgarian Split Squats, Jumping Lunges, Dumbbell Bench Press, and Plyo Push-ups
  • 3 RFQ: Dumbbell Glute Bridges and Single Arm Dumbbell Curls

17

  • Run 1.85 mi at 50%
  • AMRAP 15 mins: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Alternating Dumbbell Shoulder Press, and Dumbbell Push Press
  • 3 RFQ: Russian Dumbbell Swings, V-ups, Air Squats, and Band Bicep Curls

18

  • AMReps 25 mins: Bike Calories
  • AMRAP 20 mins: Single Arm Dumbbell Bent Over Rows, Dumbbell Bench Press, and Dumbbell Front Rack Lunges
  • AMReps 30 mins: Bike Calories
  • FQ: Yoga

19

  • AMReps 35 mins: Bike Calories
  • 3 RFQ: Alternating Incline Dumbbell Bench Press, Decline Push-ups, Zottman Curls, and Band Bicep Curls
  • 3 RFQ: Weighted Straight Leg Sit-ups, Dumbbell Front Squats, and Bulgarian Split Squats

20

21

  • AMRAP 12 mins: Chest-to-bar Pull-ups and 200 m

22

23

24

25

26

27

28

29

30

31

Feb | 1