Sun Mon Tue Wed Thu Fri Sat

29

  • "FGB Style" - Row Calories, Toes-to-bars, Assault Bike Calories, and 2 more

30

31

  • AMRAP 15 mins: Pull-ups, Push-ups, Air Squats, and Clean & Jerks

Jan | 1

2

  • 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1: Burpees and Assault Bike Calories

3

  • Lifting: Deadlifts and Bench Press

4

  • Front Squat : 2-2-2-2-2
  • 3 RFT: Toes-to-bars, 300 m and Air Squats

5

  • FT: Assault Bike Calories, Pull-ups, Handstand Push-ups, and 2 more

6

7

  • "Tabata" - Echo Bike Calories : 8 x 20 secs / 10 secs
  • Back Squat : 1x20
  • "Tabata" - Assault Bike Calories : 8 x 20 secs / 10 secs

8

  • Strict Press : 3-3-3-3-3
  • 3 RFT: Hang Power Cleans, Double Unders, Push Press and Double Unders

9

  • Alt EMOM 32 mins: Russian Kettlebell Swings, AbMat Sit-ups, and Row Calories

10

  • Back Squat : 1x20
  • 10-8-6-4-2: Muscle-ups and Sandbag Cleans

11

  • 5 RF-ME: Rows and Bench Press

12

  • FT: Assault Bike Calories and Wall Balls

13

14

15

  • Back Squat : 1x20

16

17

  • 10-9-8-7-6-5-4-3-2-1: Dumbbell Deadlifts and Toes-to-bars

18

  • Back Squat : 1x20
  • AMRAP 12 mins: Russian Kettlebell Swings, Walking Lunges, Push-ups and Walking Lunges

19

  • 5 RFT: 200 m, Pull-ups, and Air Squats

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1