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30

  • Shoulder Press 5-5-10
  • FT: 1200 m; 5x Chest-to-bar Pull-ups, Hand Release Push-ups and Air...
  • Bench Press : 3 Rep Max
  • FT: Graces, Annies and Graces
  • Warriors Class - Strength Back Squat : 4x10 at 80% 1RM, rest 1:30
  • Warriors Class - Strength Single Leg Box Step-ups : 3x12, rest 2 mins
  • Warriors Class - WOD 4 RFT: Air Dyne Reps, Ring Rows, Mountain Climbers and 2 more

31

  • Back Squat : 3 Rep Max
  • Fatal 40, edited

Jan | 1

  • Chipper: AbMat Sit-ups, Bicycle Crunches, Leg Raises and 3 more

2

  • Bench Press 5-5-10
  • AMRAP 20 mins: Power Cleans, Toes To Bars and Wall Balls
  • Push Press : 3 Rep Max
  • Chipper: 800 m, Air Squats, Pull-ups and 5 more
  • Bench Press (close grip) : 10x2 at 50% 1RM

3

  • Split Jerk : 1 Rep Max
  • 3x AMRAP 3 mins: Thrusters and Double Unders
  • Deadlift : 3 Rep Max
  • FT: Kettlebell Snatches, Burpees, Kettlebell Snatches and 9 more
  • Warriors Class - Strength Bench Press : 12 @ 60%, 12 @ 60%, 10 @ 70%, 10 @ 70%, 8 @ 80%, 8 @ 80%, 6 @ 85%,...
  • Warriors Class - Strength Shoulder Press : 10 @ 50%, 3 @ 80%, 3 @ 75%, 5 @ 70%, 5 @ 70%, 7 @ 65%, 7 @ 60%, rest...
  • Warriors Class - WOD 3 RFT: Rows, Burpees, Dumbbell Push Press and AbMat Sit-ups

4

  • Back Squat 5-5-10
  • 21-15-9: Deadlifts and Box Jumps
  • Chipper: Kettlebell Swings, 400 m, Thrusters and 6 more

5

6

  • Shoulder Press 3-3
  • 3 RFT: Muscle-ups, Thrusters and Box Jumps
  • Bench Press : 5x3 at 80% 1RM
  • 21-15-9: Single Dumbbell Hang Clean & Jerks and Strict Pull-ups
  • Bench Press (Wide Grip) : 5x2 at 80% 1RM

7

  • Every 1 min for 10 mins: Power Snatches and Weighted Strict Pull-ups
  • 27-21-15: Row Calories and Handrelease Push Ups
  • Back Squat : 5x3 at 80% 1RM
  • AMRAP 28 mins: Front Squats, Burpees, Back Squats and Kettlebell Swings
  • Standing Box Jump Max Heights : 1x20

8

  • Deadlift 3-3
  • FT: Double Unders; 5x Pull-ups, Goblet Squats and Kettlebell Swings...
  • 3 RFQ: Nordic Hamstring Curls, Double Unders and Handstand Walks
  • 3 RF-ME: Med Ball Planks, V-ups, Russian Twists and 2 more
  • Warriors Class - Strength Pause Deadlift 10-10-10
  • Warriors Class - Strength Goblet Squat 10-10-10
  • Warriors Class - Strength Inverted Rows : 2x20
  • Warriors Class - WOD 4 RFT: Rows, Box Step-ups and Straight Leg Raises

9

  • Chipper: Toes-to-bars, Single Arm Dumbbell Overhead Lunges, Row Calories and 2 more
  • Push Press : 5x3 at 80% 1RM
  • 5 RFT: Double Unders, Knees To Elbows, and Handstand Push-ups
  • Push Press : 10x2 at 50% 1RM

10

  • Bench Press 3-3
  • 4x RFT: Hang Squat Cleans, Handstand Push-ups and AbMat Sit-ups
  • Deadlift : 5x3
  • FT: Graces, Annies and Graces
  • Deficit Deadlift : 6x1 at 85% 1RM
  • Warriors Class - Strength Dumbbell Push Press : 12 @ 60%, 10 @ 65%, 8 @ 70%, ME @ 50%
  • Warriors Class - Strength Alt EMOM 12 mins: Ring Rows and Dumbbell Rows
  • Warriors Class - WOD FT: Air Dyne Reps, Russian Twists, Air Dyne Reps and 5 more

11

  • 3 Position Snatch : 1-1-1-1-1-1
  • Back Squat 3-3
  • GET A GRIP 100 RFT: Deadlifts, Squat Cleans, Front Squats, Push Press and Push Jerks

12

13

  • Shoulder Press 5-3
  • Front Squat 5-3
  • AMRAP 10 mins: Toes-to-bars, Handstand Push-ups and Alternating Pistols
  • Bench Press : 4x2 at 90% 1RM
  • FATAL 40 Chipper: 200 m, Wall Balls, 200 m and 22 more
  • Banded Bench Press : 5x2 at 80% 1RM

14

  • Hang Snatch + Snatch 1-1-1-1-1-1-1
  • 3 RFT: Double Unders and Overhead Squats
  • AMRAP 6 mins: Power Cleans and Chest-to-bar Pull-ups
  • Back Squat : 4x2 at 90% 1RM
  • 8 RFT: Front Squats and Chest-to-bar Pull-ups
  • Speed Set Back Squat : 10x3 at 35% 1RM, rest 45 secs

15

  • Thruster : 3 Rep Max
  • Every 1 min for 15 mins: Push-ups and Unbroken Wall Balls
  • CLEAN TECHNIQUE WORK FQ: Cleans
  • FQ: Hanging Knee Raises, V-ups, Knees-to-elbows and 3 more
  • Warriors Class - Strength Back Squat 15-15-15-15
  • Warriors Class - Strength Walking Lunges : 3x16
  • Warriors Class - WOD FT: Rows and Kettlebell Sumo Deadlift High-pulls

16

  • Back Squat 5-3
  • FT: Rows; 4x Kettlebell Swings and Double Unders; Rows
  • Front Squat : 4x2 at 90% 1RM
  • Alt EMOM 21 mins: Thrusters, Sumo Deadlift High-pulls and Double Unders
  • Wide Grip Bench Press : 10x3 at 40% 1RM

17

  • Power Clean + Hang Clean + Jerk 1-1-1-1-1-1
  • Bench Press 5-3
  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • "Tabata" - AbMat Sit-ups : 8 x 20 secs / 10 secs
  • Deadlift : 4x2 at 90% 1RM
  • 5 RFT: Pull-ups, Push-ups and Air Squats
  • 4 RFT: Handstand Push-ups and Kettlebell Swings
  • 3 RFT: Box Jumps and Knees To Elbows
  • 2 RFT: Wall Balls and AbMat Sit-ups
  • FT: Burpees

18

  • Deadlift 5-3
  • CrossFit Games Open 18.1 - Rx'd
  • CrossFit Games Open 18.1 - Scaled
  • Chipper: Rows, Power Cleans, Pull-ups, 4 and more

19

20

  • Alt EMOM 20 mins: Power Clean + 2 Hang Power Cleans and Ring Dips
  • AMReps 12 mins (3,6,9,...): Thrusters and Chest-to-bar Pull-ups
  • Bench Press : 8x1 at 95% 1RM
  • Black Jack Push-ups Sit-ups
  • Bench Press (4 Board) : 5x2 at 90% 1RM

21

  • 5 RFT: Alternating Single Arm Dumbbell Snatches and Rows
  • Hang Power Snatch + Hang Snatch : 1 Rep Max
  • Back Squat : 8x1 at 95% 1RM
  • Alt EMOM 20 mins: Wall Balls and Toes-to-bars
  • Speed Set Back Squat : 10x3 at 40% 1RM

22

  • Deadlift : 1 Rep Max
  • Shoulder Press : 1-1-1-1-1
  • Shoulder Press : 1 Rep Max
  • Diane
  • Deadlift : 1-1-1-1-1
  • Snatch Deadlift : 5x5 at 80% 1RM
  • Snatch High Pull : 4x10 at 70% 1RM
  • Drop Snatch : 5x3 at 70% 1RM
  • FQ: Toes-to-bars, V-ups, Crunches and 2 more

23

  • Hang Clean 2-2-2-2-2-2-2
  • "FGB Style" - Double Unders, Wall Balls and Muscle-ups
  • Front Squat : 8x1 at 95% 1RM
  • 10-9-8-7-6-5-4-3-2-1: Deadlifts and Pull-ups

24

  • Bench Press : 1 Rep Max
  • Bench Press : 1-1-1-1-1
  • Row : 3x 1000 m
  • Deadlift : 8x1 at 95% 1RM
  • Chipper: Air Squats, Burpees, AbMat Sit-ups and 13 more
  • Warriors Class - Strength Banded Front Raise : 12-12-12
  • Warriors Class - Strength Banded Lat Pull Downs : 3x12
  • Warriors Class - Strength Banded Face Pull With External Rotations : 3x10
  • Warriors Class - WOD 3 RFQ: Rows, Mountain Climbers, Plank Holds and 3 more

25

  • Back Squat : 1-1-1-1-1
  • Back Squat : 1 Rep Max
  • AMRAP 12 mins: AbMat Sit-ups, Alternating Kettlebell Snatches and Burpee Box Jump Overs
  • Split Jerk : 1 Rep Max
  • 5 RFT: 400 m, Snatches and Pull-ups

26

27

  • Shoulder Press 5-5
  • Chipper: Thrusters, Chest-to-bar Pull-ups, Shoulder-to-Overheads and 9 more
  • Close Grip Bench Press 5-5-5-5-5
  • 5 RFT: Double Unders, Knees To Elbows, and Handstand Push-ups
  • Bench Press (3 Board) : 5x2 at 90% 1RM

28

  • Hang Snatch + Overhead Squat : 1 Rep Max
  • 33-27-21: Row Calories and Kettlebell Swings
  • Close Stance Back Squat : 5-5-5-5-5
  • Fatal 40, edited
  • Back Squat : 10x3 at 45% 1RM

29

30

31

Feb | 1

2