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

  • 6 RFT: Hang Power Snatches and Double Unders

29

  • Tempo Back Squat : 4x10 at 53% 1RM, rest 2 mins
  • Burpee Pull-up : 50 Reps for Time

30

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

  • 3 RFT: Burpee Box Jump Overs, Handstand Push-ups and Bike Calories

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

7

8

9

10

11

12

13

14

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

17

  • Chipper: Rows, Thrusters, Bar Muscle-ups and 6 more

18

  • 15-12-9-6-3: Deadlifts, Bar Facing Burpees and Strict Toes-to-bars

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

  • Front Squat : 4x10 at 60% 1RM, rest 2 mins
  • 10 RFT: Bike Calories, Sandbag Cleans and GHD Sit-ups

21

22

23

24

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

25

  • 10 RFT: Power Cleans and Walking Lunges

26

  • Push Press : 4x8 at 75% 1RM, rest 2 mins
  • AMRAP 10 mins w/ Buy-in: Bike Calories, Dumbbell Snatches, Handstand Walks and 2 more

27

  • Back Squat : 4x10 at 65% 1RM, rest 2 mins
  • 2 RFT: Double Unders, Burpees and Bar Muscle-ups

28

29