Sun Mon Tue Wed Thu Fri Sat

29

30

31

  • Back Squat : 20 Rep Max
  • FT: Round Of DTs, Burpee Chest-to-bar Pull-ups and Round Of DTs

Jan | 1

  • 4 RFT: Rows, Kettlebell Swings, and AbMat Sit-ups

2

3

  • Every 1:30 for 16:50: Echo Bike Calories and Double Unders
  • FT: Bench Press, Sandbag Throw Over Shoulders, Bench Press and 7 more...

4

  • Fran
  • Back Squat : 1 Rep Max

5

  • Overhead Squat : 1-1-1-1-1
  • Every 5 mins for 30 mins: Row or Bike Calories, Strict Chin-ups, Burpee Box Jump Overs and 2 more

6

7

  • Deadlift : 1 Rep Max
  • AMRAP 7 mins: Deadlifts, Muscle-ups and Double Unders
  • 3 RFQ: Squat Cleans and High Hang Squat Cleans
  • 4 RFQ: Squat Cleans and Hang Squat Cleans
  • 3 RFQ: Power Cleans and Split Jerks
  • 5 RFQ: Power Cleans and Split Jerks

8

  • Strict Press : 1 Rep Max
  • Push Jerk : 1 Rep Max
  • Push Press : 1 Rep Max
  • FT: Bike Calories, Burpee Box Jump Overs, Row Calories and Burpee Box Jump Overs

9

  • Hang Power Snatch : 1 Rep Max
  • FT: Toes-to-bars, Hang Power Snatches, Toes-to-bars and 2 more

10

11

  • Bench Press : 1 Rep Max
  • Alt EMOM 12 mins: Bike Calories, Handstand Push-ups and Kettlebell Swings

12

13

14

15

  • Downhill Ski 1 m TT

16

17

  • Row 2500 m TT
  • Thruster : 50 Reps for Time

18

  • Hang Power Snatch : 3 Rep Max
  • AMReps 10 mins (3,6,9,...): Wall Balls and Hang Power Snatches

19

20

  • Run 2000 m TT

21

  • Squat Clean : 1 Rep Max
  • Every 1 min for 8 mins: Power Cleans, Front Squats, and Squat Cleans
  • Chipper: Burpee Box Jump Overs, Echo Bike Calories, GHD Sit-ups, and Bar Muscle-ups

22

  • FT: Deadlifts, Bar Facing Burpees, Wall Balls and 9 more

23

  • Chipper: Rows, Handstand Walks, Unbroken Double Unders and Toes-to-bars

24

  • Bench Press : 4x10 at 45% 1RM, rest 2 mins
  • Ring Rows : 4x10, rest 2 mins
  • AMReps 7 mins (3,6,9,...): Handstand Push-ups, Box Overs and Kettlebell Swings
  • Overhead Squat : 5-5-5-5

25

26

27

28

29

30

31

Feb | 1