Sun Mon Tue Wed Thu Fri Sat

26

  • Every 2 mins for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches
  • 4 RFT: Wall Balls, AbMat Sit-ups and Muscle-ups

27

28

  • Bench Press : 2-2-2-2-2
  • Elizabeth

29

  • Back Squat : 2-2-2
  • FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

30

  • Row 100 m TT
  • Row 500 m TT
  • Handstand Push-ups : Max Set
  • Pull-ups : Max Set
  • Toes-to-bars : Max Set
  • Wall Balls : Max Set
  • Max Effort Day: Pull-ups, Handstand Push-ups, Toes-to-bars, Wall Balls, Double Unders, Row, Run
  • Power Clean & Jerk : 1 Rep Max

31

  • Shoulder Press : 1 Rep Max
  • AMRAP 5 mins: Dumbbell Snatches and Burpee Over Dumbbells
  • AMRAP 5 mins: Dumbbell Push Press and Single Dumbbell Box Step-ups

Feb | 1

2

  • Weighted Strict Pull-up 5-4-3-2-1
  • FT: Rows, Bench Press, Rows and 3 more

3

4

  • 50-40-30-20-10: Bike Erg Calories and Kettlebell Swings

5

6

  • 3 RFT: Rows, Ball Slams and Push-ups

7

  • Bench Press : 1 Rep Max
  • 3 RFT: Kettlebell Swings, Burpees and Handstand Push-ups

8

9

  • Every 1 min for 7 mins: Power Snatch
  • Randy
  • 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks

10

11

  • Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders
  • Deadlift : 5 Rep Max

12

  • Weighted Pull-up : 3-3-3-3-3
  • AMRAP 11 mins: Power Cleans, Bar Muscle-ups and 200 m

13

  • 5 RFT: AbMat Sit-ups, Ring Dips and Rows
  • Shoulder Press : 5-5-5-5-5

14

  • "FGB Style" - Burpees, Sumo Deadlift High-pulls, Kettlebell Swings, and 2 more

15

16

  • Every 1 min for 10 mins: Clean & Jerk
  • Sh*t Ton of Ten: Power Cleans, Burpees, Push Jerks, Clean and Jerks

17

18

  • 5 RFT: Bike Ergs and Muscle-ups
  • Bench Press : 4 Rep Max

19

20

21

22

23

24

25

26

27

28

29