Sun Mon Tue Wed Thu Fri Sat

26

27

  • One Arm Bent Over Row 4x10
  • One Arm Overhead Kettlebell Hold 3x30
  • AMRAP 15 mins: Devils Press, Dumbbell Suitcase Carries, Dumbbell Front Squats and Single Arm Dumbbell Overhead Carries

28

  • Clean : 1 Rep Max
  • Row 500 m TT

29

  • AMRAP 20 mins: One Arm Kettlebell Clean & Press, One Arm Kettlebell Clean & Press, Toes-to-bars and Assault Bikes

30

31

  • 5 RFT: Deadlifts, Push-ups and 100 m

Feb | 1

  • Kobe

2

3

  • 5 RFT: Deadlifts, Hang Power Cleans and Push Jerks
  • One Arm Bent Over Row 4x8

4

  • 4x RFT: Rows and Axle Bar Front Rack Lunges
  • Goblet Box Step-up 4x24

5

  • FT: Kettlebell Swings, Ring Rows, 800 m and 2 more

6

7

  • Single Leg Kettlebell Romanian Deadlift 3x24
  • Push Press + Push Jerk : 1 Rep Max
  • Dumbbell Bicep Curl 4x16

8

9

10

  • Dumbbell Bulgarian Split Squat : 10-8-6
  • Single Arm Landmine Press 10-10-8
  • Back Squat : 10-8-6

11

12

  • Assault Bike Calories : 30 Reps for Time
  • Front Squat : 3-3-3-3-3
  • Dumbbell One Arm High Pull 3x8

13

  • Dumbbell Bicep Curl 4x8
  • Double Dumbbell Skull Crusher 3x10
  • Dumbbell Bench Press : 3x10

14

  • 4x RFT: Wall Balls and Rows

15

  • 2 RFT: Double Unders, Rows, Rows and Axle Bar Deadlifts

16

17

  • Dumbbell Bent Over Row 4x16
  • Back Squat : 10-8-6
  • Strict Press 10-8-6
  • Dumbbell Overhead Sit-up 3x10

18

  • AMReps 7 mins: Deadlifts, Strict Handstand Push-ups, Deadlifts, 9 and more

19

20

21

22

23

24

25

26

27

28

29