29

• Annie
• "FGB Style" - Dumbbell Floor Press, Dumbbell Box Step-ups and Plank Shoulder Taps
• 2x AMRAP 10 mins: Mountain Climbers, Walking Lunges and Supermans

30

• 21-15-9-15-21: Kettlebell Deadlifts and Single Arm Kb Thrusters
• FT: Wall Balls, Kettlebell Swings and Shuttle Runs
• AMRAP 12 mins: Devil Press, Hollow Body Rocks and 200 m
• Dumbbell DT
• Chipper: Hand Release Push-ups, Jumping Lunges, Hollow Body Rocks and 9 more
• 3 RFT: Burpee Box Jumps and Ring Dips
• 21-15-9: Dumbbell Thrusters and Burpees
• Chipper: Plank Shoulder Taps, Straight Leg Sit-ups, Air Squats and 7 more

31

• 21-15-9-15-21: Kettlebell Deadlifts and Single Arm Kb Thrusters
• FT: Wall Balls, Kettlebell Swings and Shuttle Runs
• AMRAP 12 mins: Devil Press, Hollow Body Rocks and 200 m
• Dumbbell DT
• 4 RFT: 400 m and Air Squats
• 5 RFT: 200 m and Dumbbell Snatches
• Every 1:30 for 7:30: Tuck Jumps and Handstand Push-ups

Apr | 1

• 21-15-9-15-21: Kettlebell Deadlifts and Single Arm Kb Thrusters
• FT: Wall Balls, Kettlebell Swings and Shuttle Runs
• AMRAP 12 mins: Devil Press, Hollow Body Rocks and 200 m
• Dumbbell DT
• Every 2 mins for 10 mins: Sit-ups, Burpees and Box Jumps
• Shuttle Run : 3x 100 m
• FT: Double Unders; 5x Pull-ups and Burpees; Double Unders
• AMRAP 12 mins: Dumbbell Front Rack Lunges, Dumbbell Renegade Rows and Double Unders
• "Tabata" - Bottom-to-Bottom Air Squats : 8 x 20 secs / 10 secs

2

• 21-15-9-15-21: Kettlebell Deadlifts and Single Arm Kb Thrusters
• FT: Wall Balls, Kettlebell Swings and Shuttle Runs
• AMRAP 12 mins: Devil Press, Hollow Body Rocks and 200 m
• Dumbbell DT
• "FGB Style" - Jumping Alternating Lunges, Toes-to-bars and Push-ups
• "Tabata" - Tuck Jumps, Double Dumbbell Swings and Dumbbell Push Press : 8 x 20 secs / 10 secs
• 4x 4 mins RemReps: 400 m and Burpees

3

• 21-15-9-15-21: Kettlebell Deadlifts and Single Arm Kb Thrusters
• FT: Wall Balls, Kettlebell Swings and Shuttle Runs
• AMRAP 12 mins: Devil Press, Hollow Body Rocks and 200 m
• Dumbbell DT
• Chipper: 800 m, Mountain Climbers, Synchronized Air Squats and 2 more
• AMRAP 20 mins: Ring Rows, Box Jumps, Wall Facing Shoulder Taps and 100 m
• 10 RFT: Dumbbell Squats and Push-ups
• 10 RFT: Hand Release Push-ups and V-ups

4

• Flight Simulator
• "FGB Style" - One Arm Bench Support Dumbbell Rows, Burpees and Standing Broad Jumps
• Run : 3x 800 m, rest 2 mins

5

• Run : 2x 1 mi, rest 5 mins
• AMRAP 14 mins: 100 m, Double Dumbbell Swings and Hollow Rocks
• AMRAP 7 mins: Kneeling Jump-ups and Handstand Push-ups

6

• AMRAP 15 mins: Wall Balls and 400 m
• Chipper: Dumbbell Push Press, Dumbbell Front Squats, Dumbbell Burpees and 2 more
• AMRAP 10 mins: Air Squats, Dumbell Power Snatch (Right Arm)s, Push-ups and Dumbell Power Snatch (Left Arm)s
• Every 3 mins for 21 mins: Burpees, Kettlebell Swings and Kettlebell Goblet Squats
• 10-9-8-7-6-5-4-3-2-1: Air Squats, Push-ups and AbMat Sit-ups
• Tabata This!
• 20-16-12-8-4: Burpees and Toes-to-bars
• AMReps 5 mins: Dumbbell Man Makers
• 4x RFT: Burpees, Mountain Climbers and Burpees

7

• AMRAP 15 mins: Wall Balls and 400 m
• Chipper: Dumbbell Push Press, Dumbbell Front Squats, Dumbbell Burpees and 2 more
• AMRAP 10 mins: Air Squats, Dumbell Power Snatch (Right Arm)s, Push-ups and Dumbell Power Snatch (Left Arm)s
• Every 3 mins for 21 mins: Burpees, Kettlebell Swings and Kettlebell Goblet Squats
• Handstand Walk : 15 mins
• Double Unders : 500 Reps for Time
• AMRAP 16 mins: Dumbbell Box Step-ups, Dumbbell Push Press and Double Unders
• 3 RFT: Jumping Jacks, Hollow Rocks and Inch Worms

9

• Every 3 mins for 21 mins: Burpees, Kettlebell Swings and Kettlebell Goblet Squats
• AMRAP 15 mins: Wall Balls and 400 m
• Chipper: Dumbbell Push Press, Dumbbell Front Squats, Dumbbell Burpees and 2 more
• AMRAP 10 mins: Air Squats, Dumbell Power Snatch (Right Arm)s, Push-ups and Dumbell Power Snatch (Left Arm)s
• 5 RF-ME: Strict Pull-ups and Pike Leg Lifts
• 50-40-30-20-10: Dumbbell Snatches and Sit-ups
• FT: Jumping Alternating Lunges and Sit-ups

10

• AMRAP 10 mins: Air Squats, Dumbell Power Snatch (Right Arm)s, Push-ups and Dumbell Power Snatch (Left Arm)s
• AMRAP 10 mins: Air Squats, Dumbell Power Snatch (Right Arm)s, Push-ups and Dumbell Power Snatch (Left Arm)s
• AMRAP 15 mins: Wall Balls and 400 m
• Chipper: Dumbbell Push Press, Dumbbell Front Squats, Dumbbell Burpees and 2 more
• 4 RFT: 400 m, Synchronized Box Jumps and Synchronized Sit-ups
• 3 RFT: Walking Lunges, Air Squats and Back Extensions
• 4 RFT: Dumbbell Front Rack Walking Lunges and Burpees
• "FGB Style" - Tuck Jumps, Plank Transitions and Burpees

11

• Nicole
• AMRAP 6 mins: Dumbbell Thrusters and Strict Pull-ups

12

13

• Run 5 km TT
• 3 RFT: Dumbbell Farmers Carries, Dumbbell Renegade Rows and Double Unders

14

• Baseline
• 50-40-30-20-10: Dumbbell Snatches and Sit-ups

15

• FT: Pull-ups and Burpees
• AMRAP 20 mins: Crab Walks, Box Jumps and Bear Crawls
• 12-9-6-3: Dumbbell Hang Clusters and Burpees

16

17

• 10 RFT: Burpees and Pull-ups
• 8 RFT: Dumbbell Devil Press, Toes-to-bars and 200 m

18

• FT: Double Unders, Row Calories and Double Unders
• 3 RFT: Double Unders, Air Squats and Dumbbell Power Cleans

19

20

• G.I. Jane
• 10 RFT: Dumbbell Push Press and 100 m

21

• 3 RFT: Rows and 400 m
• AMRAP 15 mins: Dumbbell Farmers Carries, Dumbbell Front Rack Box Step-ups and Burpees

22

• "Tabata" - Plank Holds, Jumping Squats, Superman Holds and Walking Lunges : 8 x 20 secs / 10 secs
• 3 RFT: Dumbbell Push Press, Dumbbell Front Squats and Double Unders

23

24

• Station Style - Pull-ups, Push-ups, Butterfly Sit-ups and Air Squats
• 20-18-16-14-12-10-8-6-4-2: Dumbbell Snatches and Push-ups

25

• 5 RFT: Double Unders and 200 m
• FT: Dumbbell Thrusters, Dumbbell Lunges and Sit-ups

26

27

• Hope For Kenya
• 5 RFT: Dumbbell Deadlifts and Burpees

28

• Griff
• AMRAP 15 mins: Sit-ups, Dumbbell Front Rack Lunges and Dumbbell Push Jerks

29

• "FGB Style" - Double Unders, Burpees and Reverse Lunges
• 7 RFT: 400 m, Pull-ups, Dumbbell Power Cleans and Dumbbell Front Squats

30

May | 1

• AMReps 5 x 3min: 400 m, Mountain Climbers
• 3 RFT: Dumbbell Push Press, Dumbbell Lunges, Dumbbell Renegade Rows and 2 more

2

• 21-15-9: Handstand Push-ups and Pull-ups
• 15-12-9-6-3: Pull-ups, Push-ups and Dumbbell Hang Squat Cleans