Sun Mon Tue Wed Thu Fri Sat

29

30

  • AMRAP 7 mins: Hang Power Cleans, Shoulder-to-Overheads and 70 m
  • AMRAP 5 mins: Front Squats and Double Unders
  • AMRAP 7 mins: Hang Power Cleans, Shoulder-to-Overheads and 70 m

31

Jan | 1

  • FT: Pull-ups, Burpees, Pull-ups and 4 more
  • Every 1:30 for 15 mins: Clean & Jerk
  • AMRAP 21 mins: Power Cleans, Shoulder-to-Overheads, GHD Sit-ups, and 603 m

2

3

4

5

6

7

8

9

10

11

  • Snatch : 1 Rep Max
  • Front Squat : 1 Rep Max

12

  • AMRAP 15 mins: Single Arm Dumbbell Hang Power Clean + Shoulder-to-Overheads, Hanging Knee Raises and Sled Pushes
  • FQ: Push Jerks

13

14

  • Chipper: 800 m, Double Unders, Pull-ups and 13 more

15

  • Row 500 m TT
  • AMReps 2 mins: Push-ups
  • Every 1 min for 15 mins: Squat Clean

16

  • AMReps 6 mins: Deadlifts, Barbell Lunges, Shoulder-to-Overheads and 9 more
  • Back Squat 7-7-7-7

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1