Sun Mon Tue Wed Thu Fri Sat

29

  • Run 1 mi TT

30

  • Shoulder Press 5-5-10
  • FT: 1200 m; 5x Chest-to-bar Pull-ups, Hand Release Push-ups and Air...
  • Weighted AbMat Sit-up 35-35-35-35

31

  • Run 2 mi TT

Jan | 1

  • Run 20 km TT

2

3

4

5

6

7

8

9

  • Chipper: Toes-to-bars, Single Arm Dumbbell Overhead Lunges, Row Calories and 2 more

10

  • Bench Press 3-3
  • AMReps 1 min: Bench Press
  • 4x RFT: Hang Squat Cleans, Handstand Push-ups and AbMat Sit-ups

11

  • Run (trail) 5.52 mi TT

12

13

  • Shoulder Press 5-3
  • AMReps 2 mins: Shoulder Press
  • Front Squat 5-3
  • AMReps 1 min: Front Squats
  • AMRAP 10 mins: Toes-to-bars, Handstand Push-ups and Alternating Pistols

14

  • Hang Snatch + Snatch 1-1-1-1-1-1-1
  • 3 RFT: Double Unders and Overhead Squats
  • Double Unders (Unbroken)s : Max Set
  • AMRAP 6 mins: Power Cleans and Chest-to-bar Pull-ups
  • Weighted AbMat Sit-up 35-35

15

  • Thruster : 3 Rep Max
  • Every 1 min for 15 mins: Push-ups and Unbroken Wall Balls

16

  • Back Squat 5-3
  • Back Squat : 5 Rep Max
  • FT: Rows; 4x Kettlebell Swings and Double Unders; Rows

17

  • Power Clean + Hang Clean + Jerk 1-1-1-1-1-1
  • Bench Press 5-3
  • Bench Press : 5 Rep Max
  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • "Tabata" - AbMat Sit-ups : 8 x 20 secs / 10 secs

18

  • Run 6.25 mi TT

19

  • Walk Jog Run 3 mi TT

20

  • Run 5 mi TT

21

22

  • Deadlift : 1 Rep Max
  • Shoulder Press : 1-1-1-1-1
  • Shoulder Press : 1 Rep Max
  • Deadlift : 1-1-1-1-1
  • 3 RFT: Kettlebell Swings and Push-ups

23

  • Hang Clean 2-2-2-2-2-2-2
  • "FGB Style" - Double Unders, Wall Balls and Muscle-ups
  • Weighted AbMat Sit-up 35-35-35-35

24

  • Bench Press : 1 Rep Max
  • Bench Press : 1-1-1-1-1
  • Row : 3x 1000 m

25

  • Run 7.25 mi TT

26

  • Run 3 mi TT

27

28

29

30

31

Feb | 1