Sun Mon Tue Wed Thu Fri Sat

29

30

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

31

Jan | 1

2

3

4

5

6

  • 3 RFQ: Band Resisted Dead Bugs, Tempo Single Dumbbell Squats and Pause Frog Bridges
  • Back Squat : 4-3-2-4-3-2-4-3-2
  • AMRAP 5 mins: Thrusters and Chest-to-bar Pull-ups
  • AMRAP 5 mins: Overhead Squats and Toes-to-bars

7

8

  • Push Press : 4x6, rest 2 mins
  • FT: Strict Chest-to-bar Pull-ups, Strict Deficit Handstand Push-ups...
  • 2 RFT: Bike Ergs, Rows and Wall Balls

9

10

11

12

13

  • 3 RFQ: Band Resisted Dead Bugs, Tempo Single Dumbbell Squats and Pause Frog Bridges
  • Back Squat : 4-3-2-4-3-2-4-3-2
  • Every 2 mins for 10 mins: 3 Power Clean + Split Jerk
  • 3 RFT: Air Squats and Power Clean & Jerks

14

15

  • 3 RFQ: Kettlebell Turkish Get-ups, Dual Kettlebell Split Stance Iso Hold Ls, Supinated Dead Hangs and Dual Kettlebell Split Stance Iso Hold Rs
  • 1 Pause Jerk Drive + 2 Jerk Drive : 1-1-1-1
  • Pause Push Press + Push Press : 1-1-1-1

16

17

  • Every 1 min for 9 mins: Front Squat
  • FT: 3x Power Snatches, Toes-to-bars and Box Jumps; Bike Erg Calories...

18

19

20

  • Back Squat : 1x5

21

22

  • Push Press : 10 Rep Max
  • 21-15-9: Wall Balls, Chest-to-bar Pull-ups, Thrusters and 2 more

23

24

25

26

27

28

29

30

31

Feb | 1