Sun Mon Tue Wed Thu Fri Sat

26

27

28

  • Mamba & Gigi
  • Back Squat : 3-3-3-3-3
  • 3 RFT: Back Squats and Rows

29

30

  • 5 RFT: Double Dumbbell Snatches, Dumbbell Suitcase Lunges and Bike Calories

31

Feb | 1

  • AMRAP 25 mins: 200 m, Sandbag Carries, Partner Med Ball Toss Sit-ups and 2 more

2

  • 3 RFT: Rows, Single Unders, and Bike Ergs
  • 3 RFQ: Band Assisted Strict Pull-ups, GHD Reverse Hypers, and Hand Release Push-ups

3

  • Strict Press : 1-1-1-1-1
  • FT: Bike Calories, Dumbbell Strict Press and Sit-ups

4

  • "Death By" - Russian Kettlebell Swings : 6 reps + 6 reps / 1 min
  • "Death By" - Up Down Box Jump Overs : 5 reps + 5 reps / 1 min
  • "Death By" - Kipping Pull-ups : 4 reps + 4 reps / 1 min

5

  • Back Squat : 1-1-1-1-1
  • 3 RFT: 400 m and Front Squats

6

  • AMRAP 15 mins: Rope Climbs, Hang Muscle Snatches and Double Unders

7

  • Alt EMOM 20 mins: Row Calories and Burpees

8

  • Bench Press : 6-6-6-6
  • AMRAP 20 mins: Clean & Jerks, Wall Balls, Clean & Jerks and 3 more

9

10

  • Deadlift : 5 Rep Max
  • Christine

11

  • 2 Push Press + 1 Push Jerk + 1 Split Jerk : 1-1-1-1-1
  • Alt EMOM 12 mins: Push Press and Burpees
  • 5-10-15-20-5-10-15-20: Double Unders

12

13

  • AMRAP 12 mins: Bar Muscle-ups, Hang Power Cleans, Bar Muscle-ups and 17 more

14

  • AMRAP 35 mins: 400 m, Rows, Ski Ergs and 4 more
  • Every 1 min for 10 mins: Handstand Push-up Practices
  • Every 4 mins for 24 mins: Up Down Devil Press, Dumbbell Front Squats and Bike Calories

15

  • AMRAP 20 mins: Ski Erg Calories, Hang Power Snatches, Pull-ups and 2 more
  • Snatch : 1 Rep Max
  • AbMat Sit-ups : Max Set

16

17

18

19

20

21

22

23

24

25

26

27

28

29