Sun Mon Tue Wed Thu Fri Sat

26

27

  • 3 RFQ: Barbell Rdls, Bent Over Barbell Rows, Push Press, and Front Squats
  • Back Squat 5-5-5, rest 1 min
  • 6x RFT: Burpees, 24 in Box Jumps, Wall Balls, and 3 more

28

  • Helen

29

  • 3 RFQ: Mountain Climbers and Kip Swings
  • Deadlift 6-6-6, rest 1 min
  • 3 RFT: 400 m, Single Arm Dumbbell Thrusters, and Jumping Chest-to-bar Pull-ups

30

  • 33-27-21: Row Calories, Unbroken Wall Balls, and Jumping Chest-to-bar Pull-ups

31

Feb | 1

  • AMRAP 22 mins: 400 m, Toes-to-bars, and Thrusters

2

3

4

5

6

  • 3 RFQ: Unbroken Wall Balls and Plank Med Ball Rolls
  • AMRAP 20 mins: Wall Climbs, Alternating Pistol-to-Boxes, and Jumping Pull-ups

7

  • 3 RFQ: Barbell Rdls, Bent Over Barbell Rows, Push Press, and Front Squats
  • 3 RFQ: Row Calories, Unbroken Thrusters, and Burpees

8

  • 2 RFQ: Muscle Snatches and Hang Muscle Snatches
  • 5 RFQ: 30 in Box Jumps, Dumbbell Shoulder Press, and Unbroken Kettlebell Swing (Russian)s

9

10

11

  • 3 RFQ: Push-ups and One Arm Kb Single Leg Rdls
  • Tempo Goblet Squat 4x8, rest 1 min
  • 4 RFQ: Dumbbell Thrusters and Burpees

12

13

  • Run (Treadmill) 1600 m TT
  • 3 RFQ: Single Arm Dumbbell Hang Power Cleans and Jumping Pull-ups
  • 3 RFQ: Kettlebell Roll Ups, Hanging Knee Raises, and Alternating Pistol-to-Boxes

14

  • Run (Treadmill) 1600 m TT
  • Dumbbell Squat Clean 3x4, rest 1 min
  • AMRAP 4 mins: Dumbbell Power Clean + Push Press and Push-ups
  • AMRAP 4 mins: Dumbbell Rdls and Jumping Alternating Lunges

15

16

17

18

  • 3 RFQ: Push-ups, Mountain Climbers, and Air Squats
  • 4 RFQ: Wall Climbs, Ab Wheel Roll Outs, High Bar Back Squats, and Strict Hanging Knee Raises

19

  • 3 RFQ: One Arm Dumbbell Sumo Deadlift High-pulls and Unbroken Wall Balls
  • Hang Power Clean 5-5-5-5, rest 1 min
  • 3 RFT: Unbroken Kettlebell Swing (Russian)s, Alternating Box Step-ups, and 30 in Box Jumps

20

  • 3 RFQ: Air Squats, Plank Shoulder Taps, and Mountain Climbers
  • FT: Bench Press, Touch & Go Power Cleans, Bench Press, and 3 more

21

22

23

24

25

26

27

28

29