27

28

• Deadlift : 5-5-5-5-5
• 3 RFT: Overhead Walking Lunges and Kettlebell Swings

29

• Shoulder Press : 5-5-5-5-5
• Push-ups : 3x Max Rep
• Box Jump : 30 Reps for Time
• Wall Ball : 30 Reps for Time
• Air Squats : 30 Reps for Time

30

• Every 1 min for 10 mins: Power Clean
• AMRAP 4 mins: Double Unders and Toes-to-bars
• AMRAP 4 mins: Handstand Push-ups and Chest-to-bar Pull-ups
• AMRAP 4 mins: Double Unders and Toes-to-bars
• Every 1 min for 10 mins: Thruster

31

• Alt EMOM 10 mins: Power Clean & Push Jerks and Pull-ups
• Row 2 km TT

Feb | 1

• High Hang Snatch 3-3-3-3-3-3
• "Tabata" - Airdyne Bike : 5 x 1 min / 1 min

2

• Pull-ups : 3x Max Rep
• Front Squat : 5-5-5-5
• Clean & Jerk : 1-1-1-1-1-1-1
• 8 RFT: Power Cleans and Bar Facing Burpees

3

4

• Back Squat : 2-2-2-2-2-2-2
• AMRAP 12 mins: Dumbbell Hang Clean & Jerks and Unbroken Double Unders

5

• CrossFit Games Open 12.1
• Bench Press : 2-2-2-2-2-2-2

6

• Every 1 min for 12 mins: Cluster
• "Death By" - Chest-to-bar Pull-ups : 1 rep + 1 rep / 1 min

7

• Hang Snatch 2-2-2-2-2-2-2
• 3 RFT: Rows and Rope Climbs

8

• Every 1 min for 8 mins: Deadlifts and Shoulder Press
• "Tabata" - Airdyne Bike : 8 x 30 secs / 30 secs

9

• Ring Dips : 3x Max Rep
• Clean & Jerk 2-2-2-2-2-2-2
• "FGB Style" - Knees-to-elbows, Overhead Squats, Burpee Over Bars and 2 more

10

11

• Deadlift : 2-2-2-2-2-2-2
• 3x AMRAP 3 mins: Single Arm Dumbbell Hang Clean & Jerks, Toes-to-bars and Burpees

12

• Shoulder Press : 2-2-2-2-2-2-2
• Chest-to-bar Pull-ups : 3x Max Rep
• AMRAP 4 mins: Kettlebell Swings and AbMat Sit-ups
• AMRAP 4 mins: Shoulder-to-Overheads and Bench Jump Overs

13

• 3 Position Snatch : 1-1-1-1-1-1
• 5 RFT: Rows and Wall Balls

14

• AMRAP 7 mins: Power Clean & Push Jerks, Pull-ups and Push-ups
• "FGB Style" - Double Unders, Airdyne Bikes and Rests

15

• Weighted Pull-up 2-2-2-2-2-2-2
• Every 1 min for 8 mins: Dynamic Effort Back Squat
• Every 1 min for 8 mins: Dynamic Effort Bench Press

16

• Every 1 min for 15 mins: Power Cleans and Hang Cleans
• AMRAP 10 mins: Handstand Push-ups, Alternating Dumbbell Snatches and Row Calories

17

19

20

21

22

23

24

25

26

27

28

Mar | 1

2