Sun Mon Tue Wed Thu Fri Sat

29

30

31

  • Kalsu

Jan | 1

2

3

  • FT: Deadlifts, Box Jump Overs, Bear Crawls and 9 more
  • Sumo Deadlift : 8-6-4-4, rest 1:30
  • Alt EMOM 12 mins: Front Rack Lunges and Hollow Body Holds
  • AMReps 3 mins: Wall Balls
  • AMReps 3 mins: Burpees
  • AMReps 3 mins: Front Rack Lunges

4

5

6

7

  • FT: Deadlifts, Handstand Push-ups and Up Downs

8

  • "Tabata" - Hollow Hold : 8 x 20 secs / 10 secs
  • Dead Bug Hold : 8x 20 secs, rest 10 secs
  • AMReps 20 mins: Bike Calories, Kettlebell Swings and Kettlebell Goblet Lunges

9

  • Fran
  • Alt EMOM 10 mins: Thrusters and Kipping Pull-up Practices

10

11

12

13

14

  • "Tabata" - Kettlebell Swing (Russian) : 8 x 20 secs / 10 secs
  • "Tabata" - Air Squats : 8 x 20 secs / 10 secs
  • "Tabata" - Toes-to-bars : 8 x 20 secs / 10 secs
  • "Tabata" - Wall Balls : 8 x 20 secs / 10 secs
  • 3 RFQ: Kip Swing + Knee Raise + Toes To Bars
  • 3 RFQ: Barbell Curls and Glute Ham Bridges

15

  • 4 RFT: Double Unders, Rows and Hand Release Push-ups

16

17

18

19

20

21

  • FT: Hang Power Snatches, Box Jumps, Hang Power Snatches and 15 more
  • Hang Power Snatch : 3-3-3

22

23

  • Back Squat : 5 Rep Max
  • AMReps 2 mins: Bike Calories

24

25

26

27

28

29

30

31

Feb | 1