Sun Mon Tue Wed Thu Fri Sat

Mar | 1

2

3

  • Deadlift : 5-5-5
  • Romanian Deadlift : 5-5-5
  • 16-12-8-12-16: Thrusters and Sit Throughs

4

  • Every 1 min for 8 mins: Deadlift
  • Every 1 min for 8 mins: Bench Press

5

6

  • Dumbbell Walking Lunge 3x14
  • AMReps 5 mins: Push Press
  • 4x AMRAP 3 mins: Burpees, Pull-ups, and Thrusters

7

8

  • Every 1 min for 10 mins: Hang Power Cleans and Push Press

9

10

  • Front Barbell Raise 12-12-12-12
  • Bent Over Barbell Row 15-15-15-15
  • Pull-ups : 4x12
  • Single Arm Dumbbell Clean & Press 3-3-3-3

11

12

13

  • Pause Front Squat 4-4-4-4
  • Close Grip Bench Press : 1 Rep Max
  • Bench Press (close grip) : 11 Rep Max
  • "FGB Style" - Dumbbell Front Rack Walks, Dumbbell Front Squats, and Dumbbell Farmers Carries

14

  • Every 30 secs for 5 mins: Rack Pull (Deadlift)
  • 3 RFT: Curtsy Lunges and Front Leaning Rests
  • AMReps 3 mins: Dumbbell Thrusters
  • AMReps 3 mins: Dumbbell Thrusters

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Apr | 1

2

3

4