Sun Mon Tue Wed Thu Fri Sat

26

27

  • 5 RFT: Rows, Thrusters and Double Unders

28

29

  • 3 RFT: Hang Squat Snatches and Toes-to-bars
  • Hang Squat Snatch : 3-3-3-3-3

30

31

  • 6 RFT: Pull-ups, Burpee Box Jumps and Clean & Jerks

Feb | 1

  • Run 4500 m TT

2

3

4

5

  • 7x RFT: Double Unders and Dumbbell Clusters

6

  • Swim 2200 m TT

7

8

9

10

  • Overhead Squat (Bottom Pause) 3-3-3-3-3
  • AMRAP 5 mins: Alternating Dumbbell Snatches and Burpees

11

12

  • AMRAP 10 mins: Deficit Handstand Push-ups, Row Calories and Alternating Single Leg Squats

13

  • Swim 2200 m TT

14

  • Row : 5x 1000 m, rest 3 mins

15

16

  • Swim 2500 m TT

17

  • AMRAP 30 mins: Assault Bike Calories, Push Press, and Lateral Burpee Over Bars

18

19

20

21

22

23

24

25

26

27

28

29