Sun Mon Tue Wed Thu Fri Sat

29

  • Run 8550 m TT

30

31

Jan | 1

  • Run 8000 m TT

2

3

4

  • Run 7000 m TT

5

  • Run 1740 m TT
  • Run 3000 m TT

6

  • Run 3000 m TT

7

8

9

10

11

  • Overhead Squat : 5-5-5-5-5
  • AMRAP 25 mins: Wall Balls, No Push-up Burpees and Toes-to-bars

12

  • Run 5400 m TT

13

14

  • Front Squat : 3x3 at 85% 1RM
  • 20-15-10: Row Calories and Thrusters

15

16

17

18

  • Heaving Snatch Balance + Overhead Squat 4-4-4-4-4
  • AMRAP 20 mins w/ Buy-in: 800 m, Alternating Dumbbell Snatches, Dumbbell Hang Squat Cleans and Burpee Over Rowers
  • Row 1000 m TT

19

20

  • Box Jump : 3x10
  • Burpees : 3x10

21

  • Push Press : 6-6-6-6-6
  • Supinated Strict Pull Ups : 5x Max Rep
  • 3x AMRAP 3 mins: Devil Press, Unbroken Double Unders and Chest-to-bar Pull-ups

22

  • Muscle Snatch : 3 Rep Max
  • Close Grip Bench Press : 5 Rep Max
  • 15-12-9-6-3: L Arm Kettlebell Snatches, R Arm Kettlebell Snatches and Box Jumps

23

24

  • Snatch Balance + Overhead Squat 2-2-2-2-2
  • 5x AMRAP 3:30: Overhead Squats, Toes-to-bars and Assault Bike Calories

25

26

27

28

29

30

31

Feb | 1