Mon Tue Wed Thu Fri Sat Sun

30

  • Bench Press : 3 Rep Max
  • FT: Graces, Annies and Graces

31

  • Chipper: 400 m, Wall Balls, 400 m, and 23 more

Jan | 1

  • Chipper: AbMat Sit-ups, Bicycle Crunches, Leg Raises and 3 more
  • Jackie

2

3

  • Push Press : 3 Rep Max
  • Chipper: 800 m, Air Squats, Pull-ups and 5 more
  • Row 2019 m TT
  • AMRAP 20 mins: Knees-to-chests, Alternating Pistols, and Bear Crawls

4

  • Row 5000 m TT

5

6

  • Row 1255 m TT
  • Squat Clean 2-2-2-2

7

  • Back Squat : 5x3 at 80% 1RM
  • Bench Press : 10-10-10-10
  • Jump Rope (Singles)s : 100 Reps for Time

8

9

  • 3 RFQ: Nordic Hamstring Curls, Double Unders and Handstand Walks

10

  • Push Press : 5x3 at 80% 1RM
  • 5 RFT: Double Unders, Knees To Elbows, and Handstand Push-ups
  • Every 1 min for 7 mins: Burpee

11

12

13

14

  • Bench Press : 1 Rep Max
  • Bench Press : 4x2 at 90% 1RM

15

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

16

  • FQ: Cleans
  • FQ: Hanging Knee Raises, V-ups, Knees-to-elbows and 3 more

17

  • Deadlift : 4x2 at 90% 1RM
  • 2 RFT: Wall Balls and AbMat Sit-ups
  • 4 RFT: Handstand Push-ups and Kettlebell Swings
  • 5 RFT: Pull-ups, Push-ups and Air Squats

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1

2