Mon Tue Wed Thu Fri Sat Sun

24

  • Every 2 mins for 16 mins: Power Clean
  • AMRAP 7 mins: Double Unders and Burpee-to-Plates
  • AMReps 7 mins (1,2,3,...): Toes-to-bars and Burpees

25

  • Alt EMOM 16 mins: Dumbbell Floor Press, Ring Rows, Barbell Curl To Press and 1 more
  • "Tabata" - Airdyne Calories, Dumbbell Thrusters, Airdyne Calories and Dumbbell Plank Rows : 8 x 20 secs / 20 secs

26

27

  • AMRAP 20 mins: Wall Balls, Sumo Deadlift High-pulls, Jumping Lunges and 2 more

28

29

  • Run 3 mi TT

Mar | 1

  • FQ: Vinyasa Flows

2

3

4

  • Every 3 mins for 18 mins: Clean & Jerks, Bar Muscle-ups and Snatches
  • Snatch : 3 @ 60%, 3 @ 65%, 3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 80%, 2 @ 85%, rest...

5

6

7

8

9

10

11

12

  • Alt EMOM 30 mins: Rows, Ring Dips, Airdyne Calories and 2 more

13

  • AMRAP 8 mins: TrueForm Runs and Double Kettlebell Clean & Jerks

14

  • FT: 5x Dumbbell Power Cleans and Box Jumps; ; 5x Dumbbell Front Squats...

15

16

  • AMRAP 12 mins: Push-ups, Dumbbell Deadlifts and AbMat Sit-ups
  • Dumbbell Bench Press : 12-12-12
  • Single Arm Dumbbell Row : 12-12-12

17

  • Split Squat : 20-20-20, rest 1 min
  • Single Leg Glute Bridges : 3x20, rest 1 min
  • AMRAP 10 mins: Air Squats, V-ups and Burpees
  • Dumbbell Floor Press 20-20-20
  • Tricep Kickback 12-12-12
  • Dumbbell Side Bend 40-40-40
  • 1 1/4 Dumbbell Curl 20-20-20
  • 3 RFQ: Plank Holds and Side Planks

18

  • 3 RFQ: Push-ups and Dips
  • Alt EMOM 20 mins: Jumping Lunges, Plank Up Downs and Jumping Air Squats

19

  • "FGB Style" - Prone Walkouts, Straight Leg Sit-ups, Side Planks and Side Planks
  • "FGB Style" - Dumbbell Renegade Rows, Dumbbell Power Cleans and Hollow Rocks
  • Glute Bridge Dumbbell Floor Press 20-20-20
  • Dumbbell Bicep Curl 15-15-15
  • Dumbbell Side Bend 40-40-40
  • Tricep Extension (Standing) 15-15-15
  • Mountain Climbers : 3x40
  • Burpees : 30 Reps for Time

20

21

  • Lifting: Rear Foot Elevated Split Squats and Single Leg Hip Thrusts
  • "Tabata" - Air Squats, Russian Twists, Kneel To Stands and Plank Shoulder Taps : 8 x 20 secs / 10 secs
  • Dumbbell Bench Press : 15-15-15
  • Dumbbell Side Bend 40-40-40
  • 1 1/4 Dumbbell Curl 10-10-10
  • Dumbbell Lateral Raise 10-10-10

22

  • FT: Lunges, Sit-ups, Lunges and 5 more
  • Run 4 mi TT

23

24

  • AMReps 5 mins: Shoulder Tap Push-ups and Lateral Hops
  • 3 RFQ: Half Kneeling Single Arm Dumbbell Press and Prone YTa
  • 3 RFQ: 3-Point Dumbbell Rows and Superman Holds
  • AMReps 5 mins: V-ups and Jumping Jacks
  • AMReps 5 mins: Dips and High Knees

25

  • "Tabata" - Air Squats : 8 x 20 secs / 10 secs
  • 4 RFQ: Star Planks, Star Planks and Toe Touches
  • Every 1:30 for 15 mins: Athletic Plank Jumps, Push-ups and Froggers

26

  • 8 RFT: Dumbbell Deadlifts, Burpees and Dumbbell Push Press
  • 10 RFQ: Push-ups, Air Squats, Sit-ups, and Lunges

27

28

  • 25 RFT: Air Squats, Jumping Alternating Lunges and Push-ups
  • "Tabata" - Sit-ups : 8 x 20 secs / 10 secs
  • Dumbbell Supinating Bicep Curl 12-12-12
  • Single Arm Db Bent Over Row 32-32-32
  • Russian Twist : 30-30-30
  • Dumbbell Side Bend 50-50-50

29

30

31

Apr | 1

2

3

4

5