Sun Mon Tue Wed Thu Fri Sat

26

27

  • 5x AMRAP 2 mins: Bench Press, Dumbbell Farmers Carry Walking Lunges, Wall Balls and 12 more

28

29

  • 6 RFT: Hang Power Snatches and Double Unders

30

  • 4 RFT: Bike Calories, Toes-to-bars and Shoulder-to-Overheads

31

  • 3 RFQ: Deadlifts, Bench Press, Sled Drags and Legless Rope Climbs

Feb | 1

  • Hang Power Clean : 1 Rep Max
  • 10 RFT: Hang Power Cleans, Air Squats and Dumbbell Push-ups

2

  • 3-6-9-9-12-15-18-21-24: Assault Bike Calories, Hand Release Push-ups, and Dumbbell Snatches
  • Alt EMOM 10 mins: GHD Sit-ups and Down Ups

3

4

  • Snatch Pull+Hang Power Snatch+Squat Snatch+Overhead Squat : 1 Rep Max
  • AMRAP 10 mins: Squat Snatches, Double Unders, Bar Muscle-ups and Double Unders

5

  • FT: Row Calories, Wall Balls, Hang Power Cleans and 3 more

6

  • AMRAP 30 mins: Bench Press, GHD Sit-ups, Handstand Walks and Sandbag Carries

7

8

  • FT: Hang Power Snatches; Push Jerks, Strict Chin-ups, Double Unders...

9

  • Squat Clean 2
  • AMReps 15 mins (3,6,9,...): Front Squats and Toes-to-bars

10

  • Alt EMOM 20 mins: Sandbag Over Bars, Rows, Burpee Box Jump Overs and Chest-to-bar Pull-ups

11

  • 4 RFQ: Bench Press and GHD Sit-ups
  • AMRAP 8 mins: Double Unders, Kettlebell Snatches and Handstand Push-ups

12

13

  • AMRAP 20 mins: Power Snatches, Toes-to-bars and Box Jumps

14

  • AMRAP 10 mins: Push Press, Rope Climbs, Double Unders and 12 more

15

  • AMRAP 3 mins: Hang Power Cleans and Bar Facing Burpees
  • AMRAP 6 mins: Hang Power Cleans and Wall Balls
  • AMRAP 9 mins: Hang Power Cleans, Bar Facing Burpees, Wall Balls and Bike Calories

16

  • FT: Bar Facing Burpees, Back Squats, AbMat Sit-ups, and 2 more
  • AMRAP 12 mins: Dumbbell Thrusters, GHD Sit-ups, and Double Unders

17

18

  • 15-12-9-6-3: Deadlifts, Bar Facing Burpees and Strict Toes-to-bars
  • AMRAP 5 mins: Festivus Curtis Ps and Box Overs

19

  • Tempo Bench Press : 5-5-5-5-5, rest 2 mins
  • AMRAP 7 mins: Push Jerks, Box Overs, Push Jerks and 8 more

20

21

  • Chipper: Burpees, Double Kettlebell Cleans, Handstand Walks and 6 more

22

  • AMReps 20 mins: Squat Cleans, Pull-ups, Wallballs and 12 more

23

  • Alt EMOM 24 mins: Assault Bike Calories, Deadlifts, and Ring Dips

24

  • AMRAP 30 mins: Row Calories, GHD Sit-ups, Bench Press and Ring Muscle-ups

25

  • 10 RFT: Power Cleans and Walking Lunges

26

27

28

  • Back Squat : 4x10 at 65% 1RM, rest 2 mins
  • 2 RFT: Double Unders, Burpees and Bar Muscle-ups
  • 5 RFQ: Power Snatches and Hang Power Snatches
  • AMRAP 10 mins: Bike Calories and Clean & Jerks
  • AMRAP 10 mins: Rows and Sandbag Over Bars

29