27

• 5 RFT: Ski Ergs, Kettlebell Swings, AbMat Sit-ups and Burpees

28

• 3 RFT: Split Jerks and Jump Rope Singles

29

• Front Squat : 5-5-5-5-5
• Front Squat : 5-5-5-5-5

30

• Every 5 mins for 30 mins: Strict Pull-ups, Pull-ups, Handstand Push-ups and Alternating Pistols
• 10-8-6-4-2: Wall Balls and Knees-to-elbows

31

• 5 RFT: Deadlifts, Hang Power Cleans and Rows
• Push Press 10-10-10
• 15-12-9: Goblet Squats and Push Press

Feb | 1

• Squat Snatch : 1 Rep Max
• Squat Clean & Split Jerk : 1 Rep Max
• 21-15-9: Hang Power Cleans and Pull-ups

2

• AMRAP 15 mins: Push-ups, Air Squats and Dumbbell Box Step Overs

3

• 5 RFT: Shoulder Press and Rows
• Ski Erg : 5x 500 m, rest 5 mins

4

• Front Squat 7-5-3-7-5-3
• AMRAP 6 mins: Box Jump Overs, Pull-ups, Box Jump Overs and Toes-to-bars
• FT: Wall Balls, Farmer Carries, Single Arm Dumbbell Shoulder-to-Overheads and 9 more

5

• "Tabata" - Ski Erg : 10 x 30 secs / 1:30
• Push Press : 2 Rep Max
• AMRAP 20 mins: Pull-ups, Push-ups and Air Squats
• 3 RFT: Hang Power Cleans and Wall Balls

6

• Lifting: Hang Power Snatches, Hang Squat Snatches and Hang Power Snatches
• Hang Power Clean : 3-3-3-3-3
• Alt EMOM 10 mins: Hang Power Cleans and Lateral Burpee Over Bars

7

• 5 RFT: Assault Bike Calories, AbMat Sit-ups and Handstand Holds
• Deadlift : 1 Rep Max

8

• Row 5 km TT
• 6 RFT: Dumbbell Box Step Overs, Sit-ups and Single Unders

9

• 3 RFT: Pull-ups and Thrusters
• 4 RFT: Toes-to-bars and Kettlebell Swings
• 3 RFT: Handstand Push-ups and Hang Power Cleans
• Front Squat : 5-4-3-2-1

10

• Squat Clean : 1 Rep Max
• Row : 4x 100 m, rest 3 mins
• AMReps 5 mins: Strict Pull-ups

11

• Shoulder Press : 7-7-7
• Push Press : 5-5-5
• Push Jerk : 3-3-3
• 20-15-10-5: Wall Balls and Toes-to-bars
• Deadlift : 3-3-3-3-3

12

• Power Snatch : 1 Rep Max
• Every 45 secs for 6 mins: Power Snatches and Box Jump Overs

13

• Front Squat : 1 Rep Max

14

• Row : 15x 45 secs , rest 1:15
• Bench Press 3-3-2-2-1-1

15

• Alt EMOM 12 mins: Hang Clusters and Assault Bike Calories
• Every 1 min for 10 mins: Push-ups and AbMat Sit-ups
• Front Squat : 3-3-3-3-3

17

18

19

20

21

22

23

24

25

26

27

28

Mar | 1

2