Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

  • 3 RFT: Echo Bike Calories, Ring Muscle-ups and Echo Bike Calories

3

4

  • 2 RFT: Wall Balls, Burpees and Box Jumps

5

6

7

  • Filthy Fifty

8

  • Press 1-1-1-1-1
  • Seated Dumbbell Military Press : 12-12-12
  • Banded Rows : 1x100
  • Single Arm Landmine Press : 15-15

9

  • 5x AMRAP 2 mins: 200 m and Max Rep Back Squats

10

11

  • 10-20-30: Single Arm Kettlebell Thrusters and Toes-to-bars

12

13

  • FQ: 1000 m, Push-ups, AbMat Sit-ups, and Glute Ham Raises

14

15

  • 3 RFT: 800 m and Air Squats
  • 3 RFQ: 800 m, Walking Lunges, AbMat Sit-ups, and Push-ups

16

17

18

19

20

21

  • Chipper: Kettlebell Swings, Double Unders, Bicycle Crunches, and 2 more

22

  • "Death By" - 10 Meter Shuttle Run : 10 m + 10 m / 1 min

23

  • Jackie
  • Diane

24

  • 5 RFT: Wall Balls and Hang Power Cleans

25

26

27

28

29

30

31

Feb | 1