Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

3

  • Bike Erg : 2023 / 415 / 2014 / 409 / 2031 / 419 / 2013 / 415 / 2016 / 420 / 2031 / 428 m at 85%, rest 1 sec
  • 3 RFT: Power Cleans, Burpee Over Bars, Power Snatches, and Rests

4

5

6

  • 5 RFT: Rows and Double Unders

7

  • Strict Press 5-5-5-4, rest 2 mins
  • Burpee To 6" Target : 100 Reps for Time
  • Assault Bike : 2x 4100 m , rest 4 mins
  • AMRAP 15 mins: Pull-ups and Bumper Plate Ground-to-Overheads

8

  • 5 RFT: Box Jump Overs, Toes-to-bars, Power Cleans, and Squat Cleans

9

10

  • Row : 3x 500 m at 110%, rest 1 min
  • Squat Clean : 1 Rep Max

11

12

13

  • 5 RFT: Chest-to-bar Pull-ups and Air Squats

14

  • Assault Bike Calories : 87 Reps for Time
  • Strict Press 12-12-12-12, rest 2 mins

15

  • AMRAP 20 mins: Bar Muscle-ups, Dumbbell Snatches, and Burpees
  • Ski Erg : 6x 600 m at 70%, rest 3 mins

16

  • AMReps 10 mins (1,2,3,...): Handstand Push-ups and Wall Balls

17

  • Alt EMOM 30 mins: Rows, Burpee Over Walls, and Double Unders

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1