Sun Mon Tue Wed Thu Fri Sat

26

27

  • AMReps 10 mins (1,2,3,...): Thrusters and Pull-ups
  • Front Squat : 5x5 at 70% 1RM

28

29

30

  • Row 250 m TT
  • Row 500 m TT
  • FQ: Saddles, Puppy Dog Stretches, Seated Forward Folds and 6 more

31

Feb | 1

2

3

4

  • Every 1 min for 10 mins: 2 Hang Power Snatch + Overhead Squat
  • AMReps 14 mins (1,2,3,...): Wall Balls, Burpees and Russian Kettlebell Swings

5

  • Two Hand Dumbbell Bent Over Row 10-10-10
  • "Tabata" - Ski Erg Calories, Row Calories, Bike Calories and Double Unders : 8 x 20 secs / 10 secs

6

  • Push Press : 5-5-5-5-5
  • 3 RFT: Double Unders, Row Calories and Ground-to-Overheads

7

8

9

10

  • AMRAP 14 mins: Wall Balls, Deadlifts and Handstand Push-ups
  • Dumbbell Front Squat 10-10-10

11

12

  • Bench Press : 6-6-6-6
  • AMRAP 8 mins: Dumbbell Devil Press and Box Overs

13

14

15

  • Chipper: Rows, Power Snatches, Double Unders and 4 more

16

17

  • "Tabata" - Wall Balls, Plate V-ups, Bike Calories and Back Extensions : 8 x 20 secs / 10 secs

18

  • Strict Press 5-5-5-5
  • 3 RFT: Double Unders, Burpees and Overhead Squats

19

  • Deadlift : 5x5 at 70% 1RM
  • AMRAP 10 mins: Squat Cleans, Hand Release Push-ups and Air Squats

20

21

22

23

24

25

26

27

28

29