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29

  • 10x RFT: Rows

30

  • Front Squat 5-5-5-5-5
  • Hang Squat Snatch : 2 Rep Max

31

  • 5x RFT: Deadlifts, Hang Power Cleans and Rows

Feb | 1

  • 10 rounds of 30 sec Rows, 90 sec Rest
  • 40-30-20-10: Russian Kettlebell Swings, Wall Ball Sit-ups and Jumping Jacks

2

  • Squat Snatch : 1 Rep Max
  • Squat Clean & Split Jerk : 1 Rep Max
  • Front Squat 10-7-5-5-5
  • 4 RFT: Slam Balls, Inverted Burpees and Pull-ups

3

  • Sumo Deadlift 10-10-10-10-10
  • "Tabata" - Burpees : 8 x 20 secs / 10 secs

4

  • 5 RFT: Shoulder Press and Rows
  • "Tabata" - Burpees : 8 x 20 secs / 10 secs

5

  • 5 RFT: Assault Bike Calories, AbMat Sit-ups and Handstand Holds
  • Front Squat 7-5-3-7-5-3
  • Push Press 10-10-10-10-10
  • 5 RFT: Deadlifts, Burpee Over Bars and Sit-ups

6

  • Push Press : 2 Rep Max
  • AMRAP 6 mins: Box Jump Overs, Pull-ups, Box Jump Overs and Toes-to-bars
  • Alt EMOM 20 mins: Thrusters, Mountain Climbers, Shuttle Runs and Static Dip Hold (On Dip Bars)s

7

  • Lifting: Hang Power Snatches, Hang Squat Snatches and Hang Power Snatches

8

  • Deadlift : 1 Rep Max
  • Deadlift 1-1-1-1-1
  • "Tabata" - Mountain Climbers : 8 x 20 secs / 10 secs
  • "Tabata" - Air Squats : 8 x 20 secs / 10 secs

9

  • Row 5 km TT
  • AMReps 3 mins: Burpee Box Jump
  • Power Clean 5-5-5-5-5
  • Alt EMOM 10 mins: Power Cleans and Push-ups

10

  • 3 RFT: Rope Climbs and Thrusters
  • 4 RFT: Toes-to-bars and Kettlebell Swings
  • 3 RFT: Handstand Push-ups and Hang Power Cleans
  • Chipper: Rows, Push-ups, Ski Ergs and 4 more

11

  • Squat Clean : 1 Rep Max
  • Row : 4x 100 m, rest 3 mins
  • AMReps 5 mins: Strict Pull-ups
  • Overhead Squat 5-5-5-5-5
  • AMRAP 15 mins: Broad Jumps, Forward Lean Rest (FLR)s, Bear Crawls and 3 more

12

  • Hang Squat Clean : 2 Rep Max
  • Every 45 secs for 6 mins: Hang Squat Cleans and Burpees
  • Every 1 min for 10 mins: Thrusters and Pull-ups
  • FT: Hand Release Push-Ups, Row Calories, Hand Release Push-Ups and 6 more

13

  • Power Snatch : 1 Rep Max
  • Every 45 secs for 6 mins: Power Snatches and Box Jump Overs
  • Shoulder Press 3-3-2-2-1-1
  • AMRAP 10 mins: Pull-ups, Burpees, and Kettlebell Swings

14

  • Front Squat : 1 Rep Max
  • 10 rounds of 30 sec Rows, 90 sec Rest

15

  • AMRAP 15 mins: Wall Balls, Inverted Burpees, Slam Balls and Push-ups

16

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

17

  • 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
  • Back Squat 5-5-5-5-5

18

  • Every 1:30 for 15 mins: Front Squat
  • Max Effort 1K SkiErg
  • Push Press 5-5-5-5-5

19

  • Power Clean : 1 Rep Max
  • AMReps 10 mins: Power Clean (Touch & Go)

20

  • FT: Rows, Wall Balls
  • Back Squat 10-10-10-10-10

21

  • Overhead Squat : 20-15-10-5-3
  • FT: Rows, Burpees, and Rows

22

  • 3 RFT: Overhead Walking Lunges and Burpee Over Dumbbells
  • Power Clean 5-5-5-5-5
  • AMRAP 5 mins: Russian Kettlebell Swings, Burpees and Push-ups

23

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28

Mar | 1

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