26

• 3 RFT: Pull-ups and Single Arm Dumbbell Shoulder-to-Overheads
• 3 RFT: Push-ups and Double Dumbbell Front Squats
• 3 RFT: AbMat Sit-ups and Double Dumbbell Deadlifts

27

• 5 RFT: Rows, Thrusters and Double Unders

28

29

• Hang Squat Snatch : 3-3-3-3-3
• 3 RFT: Hang Squat Snatches and Toes-to-bars
• Hang Power Clean : 3-3-3-3-3
• 3 RFT: Hang Power Cleans and AbMat Sit-ups

30

• Front Squat 10-7-5-3-3-3
• Front Squat 10-10-7-7-5-5

31

• 6 RFT: Pull-ups, Burpee Box Jumps and Clean & Jerks
• 6 RFT: Deadlifts, Push-ups and Knees-to-elbows

Feb | 1

• 4 RFT: Single Arm Dumbbell Push Press, Pull-ups and Air Squats

2

3

4

• Snatch Balance : 3-3-3
• Squat Snatch 3-3-3
• 5 RFT: Overhead Squats and Lateral Burpee Over Bars
• Back Squat : 10-10-7-7-7-5-5

5

• 7x RFT: Double Unders and Dumbbell Clusters
• 7x RFT: Row Calories and Push Press

6

7

8

• Deadlift : 10-10-7-7-5-5

9

• 3 RFT: Assault Bike Calories and Burpees
• 3 RFT: Front Squats, Burpees, Single Unders and 3 more

10

• Overhead Squat (Bottom Pause) 3-3-3-3-3
• AMRAP 5 mins: Alternating Dumbbell Snatches and Burpees

11

• AMRAP 40 mins: Burpees, Double Unders and Assault Bike Calories

12

• AMRAP 10 mins: Deficit Handstand Push-ups, Row Calories and Alternating Single Leg Squats

13

• AMRAP 20 mins: Box Jump Overs, Push Press and Pull-ups
• 7 RFT: Deadlifts, Toes-to-bars, Front Squats and 3 more

14

• Hang Squat Clean : 3-3-3
• Row : 5x 1000 m, rest 3 mins

15

16

• Bench Press : 5-5-5-5-5
• 3 RFT: Assault Bike Calories and Burpees
• AMRAP 20 mins: Wall Climbs, Double Kettlebell Deadlifts, Farmer Carries and Strict Knee Lifts

17

18

• 3 RFT: Ring Muscle-ups and Wall Balls
• 2 RFT: Dumbbell Snatches and Box Jump Overs
• FT: Double Unders and Devil Press
• 3 RFT: Jumping Alternating Lunges and Burpees
• 2 RFT: Pull-ups and Double Dumbbell Front Squats
• FT: Single Unders and Devil Press

20

21

22

23

24

25

26

27

28

29