Sun Mon Tue Wed Thu Fri Sat

29

30

  • Seated Barbell Strict Press 5-5-5-5-5, rest 1:30
  • 5 RFT: Pull-ups and Dumbbell Farmers Carries
  • 4 RFT: Dumbbell Curls, Hand Release Push-ups, and Banded Face Pulls

31

  • Hang Power Clean 2-2-2-2-2
  • Bench Press : 8-8-8-8
  • "FGB Style" - Ring Push-ups and Banded Air Squats

Jan | 1

2

  • 4 RFT: Dumbbell Bulgarian Split Squats and Dumbbell Strict Press
  • AMRAP 15 mins: Overhead Walking Lunges, Burpees, and Pull-ups

3

  • Dumbbell Goblet Squat 8-8-8-8, rest 2 mins
  • 5 RFT: Dumbbell Walking Lunges, Dumbbell Romanian Deadlifts, and Jumping Air Squats
  • Power Clean : 1-1-1-1-1

4

5

6

  • 4 RFT: Dumbbell Farmers Carries and Dumbbell Goblet Squats
  • Dumbbell Romanian Deadlift 10-10-10-10

7

  • Sumo Deadlift : 5 Rep Max
  • Bench Press : 10-10-10-10
  • 5x RFT: Hang Power Cleans, Dips, and Pull-ups

8

9

  • Walk 4.5 mi TT

10

  • Dumbbell Push Press : 8-8-8-8
  • Zercher Squat 5-5-5-5

11

  • Every 10 mins for 10 mins: Close Grip Bench Press
  • Thruster : 3 Rep Max
  • Every 1 min for 30 mins: 10 Kettlebell Swings + 10 Push-ups, Ski Ergs, and Dumbbell Thrusters

12

13

  • Kettlebell Windmill (One Arm) : 5-5-5
  • Sumo Deadlift 8-8-8-8-8-8
  • 3 RFT: Dumbbell Incline Bench Press and Incline Dumbbell Flies
  • 3 RFT: Dumbbell Hammer Curls and Weighted Dips

14

  • Pause Bench Press : 3-3-3-3-3
  • Power Clean : 1 Rep Max
  • "Death By" - Power Clean : 1 rep + 1 rep / 1 min

15

16

  • Chipper: Front Squats, Power Cleans, Push Press, and Bench Press

17

  • Strict Press 15-15-15
  • Dumbbell Lateral Raise 10-10-10
  • Leg Press 12-12-12-12

18

19

  • Pendlay Row 10-10-10-10
  • Dumbbell Bulgarian Split Squat 8-8-8-8
  • AMRAP 10 mins: Strict Pull-ups, Single Arm Dumbbell Push Press, and Front Squats

20

  • Back Squat 5-5-5-5-5-5-5

21

  • Bench Press 5-3-1-5-3-15
  • "Hammer" ISO-lateral Low Row 10-10-10-10
  • 4 RFT: Weighted Dips and Pull-ups

22

23

24

  • Every 1 min for 22 mins: Push Press
  • Dumbbell Bulgarian Split Squat 10-10-10-10

25

26

27

28

29

30

31

Feb | 1