Sun Mon Tue Wed Thu Fri Sat

26

  • 5 RFQ: Parallette Shoot Throughs and Back Extensions
  • 5 RFQ: Kip Swings and SCALED (Pistol) - 20 inch boxes
  • 5 RFQ: Wall Climb + Holds and Band Strict Pull-ups

27

  • 3 RFQ: Free Standing Handstand Holds, Handstand Push-ups, V Sit-ups, and 3 more

28

  • Pause Thruster : 3-3-3-3-3
  • 4 RFT: Thrusters and Lateral Burpee Over Bars

29

30

31

  • 5 RFQ: Wall Climbs, Handstand Push-up Negatives, Box Squats, and Double Kettlebell Front Rack Lunges

Feb | 1

  • Chipper: 1000 m, Sled Pulls, Sled Pushes, and 7 more

2

3

  • 3 RFQ: Free Standing Handstand Holds, Pike Push-ups, Kip Swings, and 5 more

4

  • Front Squat : 3-3-3-3-3
  • 3 RFT: Wall Balls, Kettlebell Swings, and Burpees
  • 3 RFQ: Parallette Shoot Throughs and Back Extensions

5

6

  • Alt EMOM 21 mins: Row Calories and Hang Squat Cleans
  • Hang Squat Clean : 1 Rep Max

7

8

9

10

  • 3 RFQ: Free Standing Handstand Holds, Strict Handstand Push-ups, V Sit-ups, and 3 more

11

12

13

  • Back Squat : 3-3-3-3-3
  • 3 RFT: Strict Pull-ups, Single Arm Dumbbell Push Press, One Arm Overhead Walking Lunges, and 3 more

14

  • Row : 141 / 143 / 144 / 144 / 146 / 147 / 148 / 149 / 149 / 150 m , rest 1:30
  • 3 RFQ: Tempo Air Squats and Seated Filly Press

15

16

17

  • 3 RFQ: Free Standing Handstand Holds, Pike Push-ups, Hanging Knee Raise Holds, and 5 more

18

  • Pause Front Squat : 3-3-3-3-3
  • 5 RFT: Knees-to-elbows, Alternating Dumbbell Snatches, and Row Calories

19

20

21

22

23

24

25

26

27

28

29