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29

  • Back Squat : 1 Rep Max
  • Shoulder Press : 1 Rep Max
  • Opción 1 Back Squat : 5-5-5-5-5
  • Opción 1 Shoulder Press : 5-5-5-5-5
  • AMReps 20 mins (3,6,9,...): Burpee Box Jumps, Dumbbell Thrusters and Handstand Walks
  • FT: Handstand Push-ups, 400 m, Dumbbell Thrusters and 4 more

30

  • 3 RFT: Rows, Double Unders and Thrusters
  • Opción 1 3 RFT: Rows, Double Unders and Thrusters
  • Opción 2 3 RFT: Rows, Single Unders and Thrusters
  • 5 RFT: Handstand Push-ups, Pistols and Squat Snatches
  • 3 RFT: 800 m, Pull-ups and Box Jump Overs

May | 1

2

  • AMRAP 20 mins: Strict L Pull-ups, Ring Dips and Single Leg Squats
  • Opción 1 AMRAP 20 mins: Pull-up Negatives, Push-ups and Assisted Pistols
  • Opción 2 AMRAP 20 mins: Ring Rows, Push-ups and Air Squats
  • Clean & Jerk 4x2
  • FT: 400 m, Push-ups, 400 m, and 7 more

3

  • Clean & Jerk : 1-1-1-1-1
  • Chipper: Row Calories, Wall Balls, Box Jumps and 2 more
  • AMRAP 20 mins: Row Calories, Kettlebell Snatches and Burpee Over Kettlebells

4

  • Chipper: 800 m, Squat Snatches, Dumbbell Box Step-ups and 5 more
  • Opción 1 Chipper: 800 m, Squat Snatches, Dumbbell Box Step-ups and 5 more
  • Opción 2 Chipper: 400 m, Squat Snatches, Dumbbell Box Step-ups and 5 more
  • 4 RFT: Burpee Box Jump Overs, Kettlebell Swings and Double Unders

5

  • AMRAP 18 mins: Sled Drags, Dumbbell Squat Cleans and Row Calories

6

  • Opción 1 "FGB Style" - Wall Ball Shots, Sumo Deadlift High-pulls, Box Jumps and 2 more
  • Opción 2 "FGB Style" - Wall Balls, Sumo Deadlift High-pulls, Box Jumps and 2 more
  • Fight Gone Bad
  • 6 RFT: 400 m, Kettlebell Snatches and Toes-to-bars
  • 5 RFT: Kettlebell Swings, Air Squats and Double Unders

7

  • AMRAP 12 mins: Strict Muscle-ups and Walking Lunges
  • Opción 1 AMRAP 12 mins: Strict Pull-ups, Strict Push-ups and Walking Lunges
  • Opción 2 AMRAP 12 mins: Strict False Grip Supine Ring Rows, Push-ups and Walking Lunges
  • AMRAP 20 mins: Handstand Push-ups, Pistols and Squat Snatches
  • 27-21-18-15-12-9: Kettlebell Sumo Deadlift High-pulls and Burpees

8

  • 5 RFQ: Single Arm Dumbbell Row (Left)s, Single Arm Dumbbell Row (Right)s, Dumbbell Bench Press and Rows
  • Opción 1 5 RFQ: Single Arm Dumbbell Row (Left)s, Single Arm Dumbbell Row (Right)s, Dumbbell Bench Press and Rows
  • Opción 2 5 RFQ: Single Arm Dumbbell Row (Left)s, Single Arm Dumbbell Row (Right)s, Dumbbell Bench Press and Rows
  • Every 1 min for 22 mins: Clean & Jerks
  • Chipper: 400 m, Burpees, Wall Balls and 3 more

9

  • Back Squat : 1-1-1-1-1
  • Opción 1 Back Squat : 3-3-3-3-3
  • Row 5 km TT
  • AMRAP 15 mins: Handstand Push-ups and Pistols

10

  • AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats
  • Opciòn 2 AMRAP 12 mins: Ring Rows, Knee Push-ups, Air Squats and 6 more
  • Opcion 1 AMReps 12 mins: Pull-ups, Push-ups, Air Squats and 6 more
  • Chipper: Wall Balls, Pistols, Snatches and 3 more
  • 6 RFT: 200 m, Toes-to-bars and One Arm Kettlebell Thrusters

11

  • 2 RFT: Rows, Double Unders and 1000 m
  • Opción 1 2 RFT: Rows, Single Unders and 800 m
  • AMRAP 21 mins: Devil Press, Chest-to-bar Pull-ups and Box Jump Overs

12

  • 3 RFT: Max Rep Thrusters, Max Effort Lateral Burpee Over Bars and Rope Climbs Max Reps

13

  • "Tabata" - Air Squats : 8 x 20 secs / 10 secs
  • 6 RFT: 400 m, Snatches and Burpees
  • Chipper: Row Calories, Kettlebell Swings, Burpees and Thrusters

14

  • Opción 1 4 RFQ: Bench Press, Pull-ups and 400 m
  • Opción 2 4 RFQ: Bench Press, Ring Rows and 400 m
  • 4 RFQ: Bench Press, Pull-ups and 400 m
  • AMRAP 20 mins: Wall Balls and Muscle-ups
  • 5 RFT: Dumbbell Thrusters and Round Of Cindies

15

  • FT: Farmers Walk (Dumbbell)s
  • Opción 1 FT: Farmers Walk (Dumbbell)s
  • Josh
  • 4 RFT: Pull-ups, Double Unders and 400 m

16

  • 3 RFT: Squat Cleans, 500 m, Thrusters and Rows
  • Opción 1 3 RFT: Squat Cleans, Rows, Thrusters and Rows
  • Opción 2 3 RFT: Squat Cleans, Rows, Thrusters and Rows
  • Every 1 min for 10 mins: Rows
  • AMRAP 20 mins: Wall Balls, Kettlebell Snatches and Burpees

17

  • FT: Strict Pull-ups
  • Opción 1 FT: Strict Pull-ups
  • Opción 2 FT: Strict Ring Rows
  • 4 RFT: 400 m, Back Squats and Toes-to-bars
  • Chipper: Burpee Box Jump Overs, Dumbbell Thruster (one arm)s, Toes-to-bars and 3 more

18

  • EN PAREJAS AMRAP 18 mins: Squat Snatches, Handstand Push-ups and Box Jump Overs
  • Opción 1 AMRAP 18 mins: Squat Snatches, Handstand Push-ups and Box Jump Overs
  • Opción 2 AMRAP 18 mins: Squat Snatches, Push-ups and Box Jump Overs
  • AMRAP 20 mins: Toes-to-bars, Dips and Dumbbell Snatches

19

  • "FGB Style" - Max Rep Bar Muscle Ups, Max Calories On Rowers, Dumbbell Squat Cleans and Max Rep Hollow Rocks

20

  • Deadlift : 1 Rep Max
  • Opción 1 Back Squat : 3-3-3-3
  • Opción 1 Deadlift : 3-3-3-3
  • Back Squat : 1 Rep Max
  • Weighted Strict Pull-up : 5x5
  • Alt EMOM 20 mins: Wall Balls and Muscle-ups

21

22

  • Fran
  • Opción 2 21-15-9: Thrusters and Pull-ups
  • Opción 2 21-15-9: Thrusters and Ring Rows
  • Chipper: Handstand Push-ups, Toes-to-bars, Dumbbell Thrusters and 2 more
  • AMRAP 12 mins: Air Squats, Push-ups and Dumbbell Deadlifts

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Jun | 1

2