Sun Mon Tue Wed Thu Fri Sat

29

30

31

  • Power Jerk : 2-2-2-2-2
  • Weighted Strict Pull-up 2-2-2-2-2
  • AMReps 4 mins: Renegade Row
  • AMReps 3 mins: Burpee Pull-ups
  • AMReps 2 mins: Devil Press
  • Chipper: Row Calories, Wall Balls, GHD Sit-ups and Assault Bike Calories

Jan | 1

2

3

  • Front Squat : 3-3-3-3-3
  • Row : 2x 50 secs , rest 4 mins

4

5

6

7

8

9

10

11

12

13

  • Press 8-8-8-8-8
  • Strict Pull-ups : 5x Max Rep
  • 3-6-9-12-9-6-3: Push Press, Pull-ups and Assault Bike Calories

14

15

  • Snatch Segment Pull : 5-5-5-5-5
  • Glute Bridge Dumbbell Bench Press : 6-6-6-6-6
  • 10-9-8-7-6-5-4-3-2-1: Barbell Z Press and Dual Kettlebell Deadlifts
  • 18-15-12-9: Ring Push-ups and Russian Kettlebell Swings

16

  • AMRAP 12 mins: Rows, Prisoner Step-ups, Rows and Forearm To Plank Holds
  • AMRAP 12 mins: Assault Bikes, Weighted Plank Holds, Assault Bikes and Side Planks
  • Turkish Get Up 1-1-1
  • Ab Wheels : 3x Max Rep

17

  • Single Arm Dumbell Bench Press 5-5-5-5-5
  • Dual Dumbbell Row : 6-6-6-6-6
  • AMRAP 12 mins: Renegade Rows, Kettlebell Snatches and Unbroken Double Unders

18

19

20

  • Front Squat : 5 Rep Max
  • 3 RFT: Assault Bikes, Dumbbell Farmers Carries, AbMat Sit-ups and Dumbbell Power Cleans

21

22

23

24

25

26

27

28

29

30

31

Feb | 1