Sun Mon Tue Wed Thu Fri Sat

29

30

  • Alt EMOM 18 mins: Dumbbell Bench Press, Supinated Barbell Bent Over Rows, and Single Arm Bottoms-up Kettlebell Carries
  • AMRAP 15 mins: Strict Handstand Push-ups, Pull-ups, and Double Kettlebell Step Back Lunges

31

  • Chipper: Assault Bike Calories, Air Squats, Push-ups, and Strict Pull-ups
  • AMRAP 15 mins: Clean & Jerks, Burpee Box Jump Overs, and 200 m
  • AMRAP 12 mins: Shoulder-to-Overheads, Kettlebell Swings, and 200 m

Jan | 1

  • FT: Assault Bike Calories and Row Calories

2

  • Alt EMOM 24 mins: Bar Muscle-ups, Strict Handstand Push-ups, Row Calories, and 3 more

3

  • Back Squat 5-5-5-5-3-1-1

4

  • Deadlift + Squat Clean + Front Squat + Push Press + Push Jerk : 50 Reps for Time

5

6

  • 5 RFT: 403 m, Pull-ups, 70 m and Shoulder-to-Overheads

7

  • Deadlift : 2-2-2-2-2-2
  • Every 6 mins for 30 mins: 400 m, Ground-to-Overheads, Bar Facing Burpees, and Chest-to-bar Pull-ups

8

9

10

11

12

13

  • Every 2 mins for 12 mins: Back Squat
  • AMRAP 12 mins: 200 m, Bar Muscle-ups, and Double Dumbbell Front Rack Alternating Lunges

14

  • Every 1 min for 15 mins: Snatch

15

  • 10 RFT: Assault Bikes, Rows, Ski Ergs, and 200 m

16

17

18

19

20

  • AMRAP 30 mins: Rows, Double Unders, Double Kettlebell Farmers Carries, and 2 more

21

  • AMReps 2 mins: Ski Erg Calories
  • Bench Press : 5x5
  • Every 3 mins for 15 mins: Strict Press
  • Every 3 mins for 6 mins: Push Press
  • Helen

22

  • Every 1:30 for 6 mins: Hang Squat Clean
  • Every 1:30 for 9 mins: Hang Squat Cleans and Squat Cleans
  • Every 4 mins for 16 mins: Assault Bike Calories and Power Cleans

23

24

25

26

27

28

29

30

31

Feb | 1