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

29

30

31

Feb | 1

2