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31

Jan | 1

  • Power Clean 3-3-3-3-3
  • 15-12-9-6-3: Dumbbell Front Squats
  • 2 RFT: Rows and Partner deadlifts

2

  • Shoulder Press 5-5-5
  • AMRAP 25 mins: Wall Climbs, Power Snatches, V-Ups and 300 m
  • Clean Complex 1

3

  • Shoulder Press 5-5-5
  • AMRAP 20 mins: Pull-ups, Sit-ups, Dumbbell Snatches and 400 m
  • Clean Complex 1
  • 16-14-12-10: Front Rack Lunges and L Sit (Hanging)s

4

5

  • 21-15-9: Hand Release Push-Ups and Deadlifts
  • Push Jerk 3-3-3-3-3
  • 21-15-9: Hand Release Push-Ups and Deadlifts

6

7

8

  • Dumbbell Overhead Squat 5-5-5-5-5
  • 5 RFT: Knees-to-elbows and Rows
  • Handstand Hold : Max Hold
  • Snatch : 1 Rep Max

9

  • Overhead Squat 5-5-5
  • 5 RFT: Toes-to-bars and Rows
  • Every 1 min for 6 mins: Dumbbell Snatch

10

  • Split Squat 5-5-5-5-5
  • AMRAP 10 mins: Double Kettlebell Front Rack Carries, Double Unders, Double Kettlebell Front Rack Carries and 3 more
  • Nate

11

  • AMRAP 30 mins: Burpee (no push-up)s, Wall Balls and Rows

12

  • "FGB Style" - Push Press, Assault Bike Calories, Box Jumps and Burpees
  • Split Squat 5-5-5-5-5
  • AMRAP 10 mins: Double Kettlebell Front Rack Carries, Double Unders, Double Kettlebell Front Rack Carries and 3 more

13

  • Snatch Balance : 1 Rep Max
  • "FGB Style" - Push Press, Assault Bike Calories, Box Jumps and Burpees
  • Clean & Jerk : 1 Rep Max
  • Snatch : 1 Rep Max

14

15

  • Back Squat 3-3-3-3-3
  • 5 RFT: Dumbbell Snatches, Toes-to-bars, Dumbbell Push Press and Rows
  • Strict Press 1-1-1-1-1
  • Push Press 3-3-3-3-3
  • Push Jerk 5-5-5-5-5
  • FT: Double Unders, Air Squats and Lunges
  • AMReps 2 mins: Back Squat

16

  • Clean Complex 1-1-1-1-1
  • AMRAP 10 mins: Handstand Walks and Burpees
  • Lifting: Shoulder Press, Push Press and Push Jerks

17

  • Shoulder Press 5-5-5-5-5
  • FT: Double Unders, Air Squats and Lunges
  • AMReps 2 mins: Burpees
  • FT: 550 m, Deadlifts, 400 m and 3 more

18

  • FT: 5000 m and Kettlebell Swings

19

  • FT: 550 m, Deadlifts, 400 m and 3 more
  • Back Squat 3-3-3-3-3
  • 5 RFT: Dumbbell Snatches, Toes-to-bars, Dumbbell Push Press and Rows

20

  • Every 1 min for 10 mins: Squat Snatch
  • FT: Burpee Pull-ups
  • Clean Complex 1-1-1-1-1

21

22

  • "Tabata" - Kettlebell Swings : 8 x 20 secs / 10 secs
  • AMRAP 12 mins: Pull-ups, Hand Release Push-Ups and Sit-ups
  • Thruster : 2 Rep Max
  • 4 RFT: Wall Balls, Push Press and Rope Climbs

23

24

25

26

27

28

29

30

31

Feb | 1

2

3