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Mar | 1

  • SLIPS
  • Deadlift : 5-3-3-1-1-1
  • Rest Day
  • SLIPS
  • Deadlift : 5-3-3-1-1-1
  • Beginner Option: Deadlift : 3-3-3-3-3-3
  • Rest Day
  • Rest Day
  • Rest Day
  • Strength 1: Back Squat : 10-10-10

2

  • 8 RF-ME: Thrusters and Pull-ups
  • 1: 3 RFQ: Double Kettlebell Single Leg Romanian Deadlifts, Push-ups and Double Kettlebell Walking Lunges
  • 2: Front Squat : 6x2 at 80% 1RM
  • 3: Power Clean + Jerk Dip + Jerk : 1-1-1
  • 4: Power Clean & Jerk : 1-1-1
  • Intermediate Option: 8 RF-ME: Thrusters and Pull-ups
  • Beginner Option: 6 RF-ME: Thrusters and Ring Rows
  • RJ
  • FT: Runs and Dumbbell Push Jerks
  • 3 RFT: GHD Sit-ups, Ski Erg Calories, Kettlebell Swings and Row Calories
  • Week 3:
  • Strength 1: Back Squat : 10-10-10
  • Strength 2: Strict Press : 10-10-10
  • Strength 3: Weighted Strict Pull-up : 10-10-10
  • Work Capacity: 10 RFT: Assault Bike Calories and Single Arm Dumbbell Thrusters
  • Core: 3 RFQ: Reverse Hypers and Supine Plank Holds

3

  • Rest Day
  • 1: Snatch Push Press + Overhead Squat : 1-1-1-1-1
  • 2: Muscle Snatch + Overhead Squat + Tall Snatch + 3 Zotts Press : 1-1-1
  • 3: Snatch Pull + Snatch : 1-1-1-1-1
  • 4: Deficit Snatch Deadlift : 3x3
  • Skill Training: 3 RFQ: Ring Beat Swings, Hollow Rocks and Arch Rocks
  • Rest Day
  • 7 RFT: Burpees and AbMat Sit-ups
  • 4 RFT: Dumbbell Front Squats and Box Jumps
  • 10 RF-ME: Double Kettlebell Deadlifts, Double Kettlebell Cleans, Double Kettlebell Push Press and 3 more
  • Part 1: Station Style - Ski Ergs, Runs, Bikes and Rows
  • Part 2: FT: Sled Drag 1 mi
  • Strength 1: Hang Snatch : 5-5-5
  • Strength 2: Push Press : 10-10-10
  • Strength 3: Barbell Bent Over Row : 10-10-10
  • Work Capacity: 5x AMRAP 3 mins: Muscle-ups, Burpees and Front Squats
  • Core: Romanian Deadlift : 10-10-10

4

  • 3 RFT: Handstand Holds and Burpees
  • 1: Pause Snatch Balance : 1x1
  • 2: Power Snatch : 3-3-2-2-1-1
  • 3: Low Hang Clean + Jerk : 1-1-1-1-1
  • 4: Lifting: Front Squats and Back Squats
  • Skill Training: 5 RFQ: Ring Support Holds and Ring Dips
  • Intermediate Option: 3 RFT: Handstand Holds and Burpees
  • Beginner Option: 3 RFT: Pike Handstand Box Holds and Burpees
  • Row 1 km TT
  • 5x RFT: Chest-to-bar Pull-ups, Dumbbell Push Press and Dumbbell Deadlifts
  • Alt EMOM 12 mins: Toes-to-bars, Handstand Walks, Chest-to-bar Pull-ups and 2 more
  • Strength 1: Back Squat : 10-10-10-10-10
  • Strength 2: Strict Press : 10-10-10-10-10
  • Strength 3: Weighted Strict Pull-up : 10-10-10
  • Work Capacity: 21-15-9: Dumbbell Hang Squat Cleans and Box Jump Overs
  • Core: GHD Sit-ups : 50 Reps for Time

5

  • FT: Back Squats and Rope Climbs
  • Rest Day
  • Intermediate Option: FT: Back Squats and Rope Climbs
  • Beginner Option: FT: Back Squats and Ground-to-Standing Rope Climbs
  • Rest Day
  • 5x 1 min RemReps: Shoot Throughs and Double Kettlebell Box Step Overs...
  • Rest Day
  • Rest Day

6

  • AMRAP 20 mins: Dumbbell Power Cleans, Dips and Double Unders
  • 1: Behind-the-Neck Jerk : 1x1
  • 2: Snatch : 1x1
  • 3: Clean & Jerk : 1x1
  • 4: Deficit Clean Deadlift : 3x3
  • Intermediate Option: AMRAP 20 mins: Dumbbell Power Cleans, Assisted Dips and Double Unders
  • Beginner Option: AMRAP 15 mins: Dumbbell Hang Power Cleans, Bench Dips and Single Unders
  • AMRAP 10 mins: Strict Handstand Push-ups, Handstand Push-ups and Box Jumps
  • AMRAP 12 mins: 200 m, Hang Power Cleans and AbMat Sit-ups
  • 2 RF-ME: Wall Balls, Toes-to-bars, Double Dumbbell Power Snatches and Bar Muscle-ups
  • Strength 1: Every 1:30 for 15 mins: Snatch
  • Strength 2: Every 2 mins for 20 mins: Clean & Jerk
  • Strength 3: Front Squat : 5 Rep Max
  • Work Capacity: FT: Row Calories, Double Kettlebell Snatches, Double Kettlebell Cleans and 2 more
  • Core: FT: Kettlebell Farmers Carry 400 m

7

  • Rest Day
  • 1: Back Squat : 1-1-1-1-1-1
  • 2: Block Snatch : 3-2-1-3-2-1-1
  • 3: Power Clean & Push Jerk : 2-2-1-2-2-1-1
  • 3 RFQ: Crab Walks and Inchworm Push-ups
  • Rest Day
  • FT: Rows, Air Squats and Pull-ups
  • AMReps 5 mins: Burpee + Dumbbell Devil Press
  • tttTD37 AMRAP 9 mins w/ Buy-in: Chest-to-bar Pull-ups, Alternating Single Dumbbell Box Step-ups, Ring Muscle-ups and Alternating Pistols
  • Strength: Alt EMOM 10 mins: Block Snatch Pulls and Handstand Skill Works
  • Strength 2: Clean Deadlift : 10-10-10
  • Work Capacity: FT: Overhead Squats and Sled Pushes
  • Core: Romanian Deadlift : 10-10-10

8

  • SLIPS
  • Split Jerk : 5-5-3-3-3-1-1-1-1
  • Rest Day
  • SLIPS
  • Split Jerk : 5-5-3-3-3-1-1-1-1
  • Beginner Option: Push Jerk : 5-5-3-3-1-1
  • Rest Day
  • Rest Day
  • Rest Day

9

  • Angie
  • 1: 3 RFQ: Push-up + Dumbbell Rows, Strict Pull-ups and Overhead Walking Lunge + Overhead Squats
  • 2: Muscle Snatch + Tall Snatch + Snatch Drop + 3 Zotts Press : 1-1-1-1
  • 3: In-the-Hole Front Squat : 3-3-3-3-3
  • 4: Pause Clean Deadlift + Clean + Front Squat + Jerk : 1-1-1-1-1
  • 5: Front Squat : 1-1-1-1-1
  • Intermediate Option: FT: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats
  • Beginner Option: FT: Ring Rows, Knee Push-ups, AbMat Sit-ups and Air Squats
  • 3 RFT: Inverted Burpees, Rows and Burpees Over Rower
  • AMRAP 12 mins: Dumbbell Thrusters and Box Jumps
  • Part 1: FT: Chest-to-bar Pull-ups, Hand Release Push-ups and Alternating Dumbbell Squat Snatches
  • Part 2: 2 RFT: Dumbbell Front Rack Walking Lunges, Strict Handstand Push-ups and Dumbbell Box Step Overs
  • Part 3: 3 RFT: Toes-to-bars, Dumbbell Front Squats and Ring Push-ups
  • Week 4:
  • Strength 1: Back Squat : 1x1
  • Work Capacity: Alt EMOM 30 mins: Rows, Strict Handstand Push-ups and Rope Climbs
  • Core: Toes-to-bars : Max Set

10

  • SQT
  • 1: Snatch Push Press + Overhead Squat : 1-1-1-1-1
  • 2: Muscle Snatch + Overhead Squat + Tall Snatch + 3 Zotts Press : 1-1-1
  • 3: Snatch Pull + Snatch : 1-1-1-1-1
  • 4: Deficit Snatch Deadlift : 3x3
  • Skill Training: FQ: PVC Hollow Pike-ups
  • Intermediate Option: 3 RFT: Ground-to-Overheads and Shuttle Runs
  • Beginner Option: 3 RFT: Hang Power Cleans, Push Press and Shuttle Runs
  • "Tabata" - Jumping Alternating Lunges, Toes-to-bars, Double Unders and Plank Holds : 8 x 20 secs / 10 secs
  • 3 RFT: Dumbbell Snatches and Pull-ups
  • Rest Day
  • Conditioning: Row : 20x 30 secs, rest 30 secs
  • Strength: Alt EMOM 10 mins: Behind-the-Neck Split Jerks and Strict Chin-ups
  • Work Capacity: AMRAP 15 mins: Power Cleans, Bar Over Burpees and Ball Slams

11

  • Rest Day
  • 1: Pause Snatch Balance : 1x1
  • 2: Power Snatch : 3-3-2-2-1-1
  • 3: Low Hang Clean + Jerk : 1-1-1-1-1
  • 4: Lifting: Front Squats and Back Squats
  • Rest Day
  • 5 RFT: 200 m, Pull-ups, Push-ups, Sit-ups and Air Squats
  • 6x RFT: Dumbbell Front Squats, Push-ups and 100 m
  • Part 1: 3x 4 RFT: Bar Facing Burpees, Wall Balls and Box Jumps
  • Part 2: Double Unders : 300 Reps for Time
  • Strength 1: Pause Front Squat : 1x1
  • Strength 2: Box Jump : Max Height
  • Work Capacity: Every 3 mins for 30 mins: Double Unders, Wall Balls and GHD Sit-ups

12

  • AMRAP 20 mins: Overhead Squats, Box Jumps and Shoot Throughs
  • Rest Day
  • Skill Training: 5 RFQ: Kipping Ring Muscle-ups and GHD Sit-ups
  • Intermediate Option: AMRAP 20 mins: Overhead Squats, Box Jumps and Shoot Throughs
  • Beginner Option: AMRAP 15 mins: Front Squats, Box Step-ups and Shoot Throughs
  • Rest Day
  • Rest Day
  • Rest Day

13

  • AMRAP 7 mins: Rower Pulls and Deadlifts
  • 1: 2 Tall Clean + 2 Tall Jerk + 2 Jerk Balance + 2 Split Stance Press : 1-1-1
  • 2: Behind-the-Neck Jerk + Jerk : 1x1
  • 3: Block Snatch High Pull + Block Snatch : 2-2-1-1-1
  • 4: Deficit Clean Deadlift : 3x3
  • Intermediate Option: AMRAP 7 mins: Rower Pulls and Deadlifts
  • Beginner Option: AMRAP 7 mins: Rower Pulls and Deadlifts
  • FT: Rows and Air Squats
  • AMRAP 10 mins: Double Unders and Dumbbell Snatches
  • Part 1: AMRAP 5 mins: Ring Muscle-ups and Hang Power Cleans
  • Part 2: AMRAP 5 mins: Thrusters and Handstand Walks
  • Part 3: AMRAP 5 mins: Bar Muscle-ups and Dumbbell Shoulder-to-Overheads
  • Conditioning: Row 5000 m TT
  • Strength: Alt EMOM 10 mins: Bench Press and Seated Sled Pulls
  • Work Capacity: 3 RFT: Assault Bike Calories, Thrusters and Muscle-ups
  • 5 RFT: Jumping Alternating Lunges and Push-ups

14

  • Run : 6x 400 m, rest 2 mins
  • SLIPS
  • 1: Lifting: Clean & Jerks and Snatches
  • 2: Back Squat : 1-1-1-1-1-1
  • Skill Training: FQ: Ring Support Tuck-to-Ls and Handstand Holds
  • Run : 6x 400 m, rest 2 mins
  • SLIPS
  • Beginner Option: Run : 8x 200 m, rest 2 mins
  • Alt EMOM 21 mins: Burpee Box Jumps and Handstand Walks
  • 3 RFT: 400 m, Dumbbell Devil Press and Ring Rows
  • tttTD38A 10-9-8-7-6-5-4-3-2-1: Strict Handstand Push-ups and Clean & Jerks
  • tttTD38B 1-2-3-4-5-6-7-8-9-10: Kipping Handstand Push-ups and Overhead Squats
  • Rest Day
  • AMRAP 15 mins: Burpees, Shuttle Runs and V-ups

15

  • Rest Day
  • Rest Day
  • Rest Day
  • Rest Day
  • Rest Day
  • Rest Day
  • FT: Air Squats, Push-ups and Sit-ups

16

  • 4 RFT: Walking Lunges, Wall Balls and Box Jumps
  • 1: 3 RFQ: Wall Balls, Tempo Ring Rows and Goblet Walking Lunges
  • 2: In-the-Hole Front Squat : 2-2-2-2-2-2
  • 3: Pause Clean + Clean + Jerk Dip + Jerk : 1-1-1-1
  • 4: Clean & Jerk : 1-1-1
  • 5: 2 RF-ME: Jumping Back Squats
  • 6: Seated Barbell Strict Press : 1xME at 45/35 lbs
  • Intermediate Option: 4 RFT: Walking Lunges, Wall Balls and Box Jumps
  • Beginner Option: 4 RFT: Walking Lunges, Wall Balls and Box Step-ups
  • Triple 3
  • AMRAP 12 mins: Push-ups, Dumbbell Deadlifts and AbMat Sit-ups
  • 4 RF-ME: Hang Power Snatches, Toes-to-bars and Row Calories
  • Week 5:
  • Strength 1: Back Squat : 5-5-5
  • Strength 2: Power Jerk : 5-5-5
  • Work Capacity: Every 2 mins for 20 mins do: Alternating Dumbbell Snatches and Muscle-ups
  • Core: 3 RFQ: Good Mornings and Evil Wheels
  • 4x AMRAP 4 mins: Tuck Jumps, Forward + Reverse Lunges and Alternating Plank Shoulder Taps

17

  • 30-25-20-15-10-5: Burpees and L Pull-ups
  • 1: Snatch Push Press : 6-5-4-3-2-1
  • 2: Low Hang Muscle Snatch + Tall Snatch + Overhead Squat + 3 Zotts Press : 1-1-1-1
  • 3: Snatch Deadlift + Low Hang Snatch + Snatch : 1-1-1
  • 4: Snatch : 3x2
  • 5A: Deficit Snatch Deadlift : 3x3
  • 5B: 3 RFQ: Tall Box Jumps and Jumping Alternating Lunges
  • Skill Training: 2 RF-ME: Hollow Hangs, Strict Pull-ups and Kipping Chest-to-bar Pull-ups
  • Intermediate Option: FT: Burpees, Strict Pull-ups and Hanging L-Sits
  • Beginner Option: FT: Burpees, Strict Ring Rows and Tuck Holds
  • AMRAP 15 mins: Push-ups and Air Squats
  • 10-9-8-7-6-5-4-3-2-1: Box Jumps, Handstand Push-ups and Dumbbell Hang Squat Cleans
  • 40-30: Thrusters and Lateral Bar Burpees
  • Strength 1: Muscle Snatch : 3-3-3
  • Strength 2: Block Snatch : 3-3-3
  • Strength 3: Barbell Bent Over Row : 5-5-5
  • Work Capacity: FT: Double Unders, Russian Double Kettlebell Swings, Toes-to-bars and Double Kettlebell Front Squats
  • Core: Romanian Deadlift : 5-5-5
  • 10-9-8-7-6-5-4-3-2-1: No Push-up Burpees, Push-ups and Jumping Air Squats

18

  • FT: 1600 m, 1200 m, 800 m and 400 m
  • 1: 4 RFQ: Ring Push-ups, Front Rack Holds and Chin-ups
  • 2: Snatch Balance : 1x1
  • 3: Power Snatch + Overhead Squat : 3-3-2-2-1-1
  • 4: Lifting: Power Clean + Push Jerk + Jerks
  • 5: Lifting: Front Squats and Back Squats
  • FT: 1600 m, 1200 m, 800 m and 400 m
  • Beginner Option: FT: 800 m, 600 m, 400 m and 200 m
  • FT: Pull-ups and Burpees
  • 4 RFT: Strict Pull-ups, Toes-to-bars and Dumbbell Push Press
  • Part 1: 1 RF-ME: Strict Handstand Push-ups, Handstand Walks, Chest-to-bar Pull-ups and Double Unders
  • Part 2: FT: Strict Handstand Push-ups, Handstand Walks, Chest-to-bar Pull-ups and Double Unders
  • Strength 1: Back Squat : 5-5-5-5-5
  • Strength 2: Power Jerk : 5-5-5-5-5
  • Strength 3: Bench Press : 5-5-5
  • Work Capacity: AMReps 10 mins (5,10,15,...): Thrusters and Chest-to-bar Pull-ups
  • Core: Yoke Carry : 1x1
  • 8x RFT: 200 m and Plank Transitions

19

  • Rest Day
  • Rest Day
  • Skill Training: 2 RF-ME: Handstand Holds, Strict Handstand Push-ups and Freestanding Handstand Holds
  • Rest Day
  • "Tabata" - Sit-ups, Double Unders and Toes-to-bars : 8 x 20 secs / 10 secs
  • "FGB Style" - Dumbbell Renegade Rows, Dumbbell Power Cleans and Hollow Rocks
  • Rest Day
  • Rest Day
  • FT: Alternating Reverse Lunges, Hollow Rocks and Pike Push-ups

20

  • FT: Rows and GHD Sit-ups
  • 1: Tall Clean + Jerk + Behind-the-Neck Split Stance Press : 1-1-1
  • 2: Behind-the-Neck Jerk + Jerk : 1x1
  • 3: Block Snatch : 3-2-1-3-2-1-1
  • 4: Deficit Clean Pull : 4x3
  • Intermediate Option: FT: Rows and Parallel GHD Sit-ups
  • Beginner Option: FT: Rows and AbMat Sit-ups
  • 5 RFT: 400 m, Box Jumps and Walking Lunges
  • 5 RFT: 400 m and Single Dumbbell Overhead Squats
  • Part 1: 2 RF-ME: Rope Climbs and Ring Muscle-ups
  • Part 2: 2 RF-ME: Hand Release Push-ups and Bar Muscle-ups
  • Part 3: AMRAP 4 mins: Box Jump Overs and Alternating Pistols
  • Part 4: AMRAP 4 mins: Wall Balls and Overhead Squats
  • Strength 1: Every 1:30 for 15 mins: Snatch
  • Strength 2: Every 1:30 for 15 mins: Clean & Jerk
  • Strength 3: Front Squat : 3 Rep Max
  • Work Capacity: 25-20-15-10-5: Assault Bike Calories and Wall Balls
  • Core: 3 RFQ: Reverse Hypers and Turkish Get-ups
  • AMRAP 20 mins: Broad Jumps, Bear Crawls and Mountain Climbers

21

  • 12-9-6: Single Arm Dumbbell Overhead Squats and Strict Muscle-ups
  • 1: Lifting: Snatches and Clean & Jerks
  • 2: Back Squat : 1-1-1-1-1-1
  • Skill Training: FQ: Ring Is, Ring Ys, Ring Push-ups and Ring Tuck Holds
  • Intermediate Option: 12-9-6: Single Arm Dumbbell Overhead Squats and Muscle-ups
  • Beginner Option: 12-9-6: Single Arm Dumbbell Front Squats, Ring Rows and Bench Dips
  • 3x AMRAP 4 mins: Wall Walks, Broad Jumps and V-ups
  • AMRAP 10 mins: Burpees and Dumbbell Thrusters
  • tttTD39 FT: 800 m, Devil Press, Dumbbell Box Step Overs and Dumbbell Front Squats
  • At-Home tttTD39 FT: 800 m, Hand Release Burpees, Walking Lunges and Jumping Air Squats
  • Strength 1: Block Clean : 3-3-3
  • Strength 2: Clean Deadlift : 5-5-5
  • Strength 3: Barbell Bent Over Row : 5-5-5-5-5
  • Strength 4: Romanian Deadlift : 5-5-5-5-5
  • Work Capacity 1: Every 30 secs for 5 mins: Squat Snatch
  • Work Capacity 2: Every 30 secs for 5 mins: Squat Clean
  • Work Capacity 3: Every 30 secs for 5 mins: Deadlift
  • Core: "Tabata" - GHD Sit-ups : 8 x 20 secs / 10 secs
  • Marguerita

22

  • 3x 5 RF-ME: Deadlifts, Push-ups, Squat Cleans and 3 more
  • Rest Day
  • Intermediate Option: 3x 5 RF-ME: Deadlifts, Push-ups, Squat Cleans and 3 more
  • Beginner Option: 3x 4 RF-ME: Deadlifts, Elevated Push-ups, Hang Squats Cleans and 3 more
  • AMReps 10 mins (2,4,6,...): Toes-to-bars and Handstand Push-ups
  • "Tabata" - Double Unders, Dumbbell Floor Press and Dumbbell Renegade Rows : 8 x 20 secs / 10 secs
  • Rest Day
  • Rest Day
  • Run : 1x 30 mins

23

  • Rest Day
  • 1: 3 RFQ: Single Leg Kettlebell Romanian Deadlifts, Push-up + Single Arm Rows and Front Rack Barbell Box Step-ups
  • 2: In-the-Hole Front Squat + 1 1/4 Front Squat + Front Squat : 1-1-1-1-1
  • 3: Deadlift + Clean + Push Jerk + Jerk : 1-1-1
  • 4: Clean Deadlift + Clean + Jerk : 1-1-1
  • 5: AMReps 1 min: Jumping Alternating Lunges
  • Rest Day
  • Run : 3x 800 m, rest 2 mins
  • 6 RFT: Dumbbell Front Rack Box Step-ups and Dumbbell Farmers Carries
  • Part 1: 3 RFQ: Glute Bridges, Side Plank Arch-ups and Hollow Rocks
  • Part 2: AMRAP 16 mins: 200 m, Air Squats, 200 m and Push-ups
  • Week 6:
  • Strength 1: Back Squat : 5-5-5
  • Strength 2: Power Jerk : 5-5-5
  • Strength 3: Weighted Strict Pull-up : 5-5-5-5-5
  • Work Capacity: 5x 3 mins RemReps: Kettlebell Sumo Deadlift High-pulls, Kettlebell...
  • Core: 3 RFQ: Weighted Plank Holds and Supine Plank Holds
  • "FGB Style" - Air Squats, Sit-ups, Tuck Jumps and Shoulder Taps

24

  • 5x 2 mins RemReps: Dumbbell Box Step-ups and Dumbbell Push Press
  • 1: Snatch Push Press : 5-5-3-3-1-1
  • 2: Muscle Snatch + Overhead Squat + 3 Zotts Press : 1-1-1
  • 3: Snatch Pull + Snatch High Pull + Snatch : 1-1-1
  • 4: Snatch High Pull + Snatch : 1-1-1
  • 5: Snatch : 1-1-1
  • 6A: Deficit Snatch Deadlift : 3x3
  • 6B: Tall Box Jump : 3x5
  • Skill Training: 5 RF-ME: Burpees, V-ups and Superman Rocks
  • Intermediate Option: 5x 2 mins RemReps: Dumbbell Box Step-ups and Dumbbell Push Press
  • Beginner Option: 5x 2 mins RemReps: Box Step-ups and Dumbbell Push Press
  • FT: Strict Pull-ups, Push-ups, Air Squats and Rows
  • 4 RFT: 400 m, Double Dumbbell Swings and Pull-ups
  • Part 1: FT: Plank Position Knee Tucks and Double Unders
  • Part 2: 2 RFQ: 90-90 Hip Switches and Side-to-Side Cossack Squats
  • Strength 1: Muscle Snatch : 3-3-3
  • Strength 2: Block Snatch : 3-3-3
  • Strength 3: Barbell Bent Over Row : 5-5-5
  • Work Capacity: Every 4 mins for 16 mins: 400 m, Strict Handstand Push-ups and Kipping Handstand Push-ups
  • Core: Romanian Deadlift : 5-5-5
  • 5 RFT: Wall Walks, Inverted Burpees and Jumping Alternating Lunges

25

  • Helen
  • 1: 3 RFQ: Single Arm Dumbbell Bench Press, Double Kettlebell Front Rack Holds and Chin-ups
  • 2: Pause Snatch Balance : 3-3-2-2-1-1
  • 3: Power Snatch : 3-2-1-3-2-1-1-1
  • 4: Clean Deadlift + Clean + Jerk : 1-1-1-1-1
  • 5: Front Squat : 5-5-5-5-5
  • Helen
  • Beginner Option: 3 RFT: 200 m, Kettlebell Swings and Jumping Pull-ups
  • AMReps 12 mins: Marguerita Flow and Crab Walks
  • 5x RFT: Dumbbell Snatches, Ring Dips and Double Unders
  • FT: Burpees, Tuck Jumps, Burpees and V-ups
  • Strength 1: Back Squat : 5-5-5-5-5
  • Strength 2: Power Jerk : 5-5-5-5-5
  • Strength 3: Bench Press : 5-5-5
  • Work Capacity: Alt EMOM 30 mins: Prowler Pushes, Front Rack Lunges and Legless Rope Climbs
  • Core: FT: Double Kettlebell Overhead Carries, Double Kettlebell Front Rack Carries and Double Kettlebell Farmers Carries
  • Alt EMOM 15 mins: Burpees, Handstand Walks and Plank Holds

26

  • 3 RFT: Walking Lunges and Burpees
  • Rest Day
  • Skill Training: FQ: Strict Dips and Knee Together Squats
  • 3 RFT: Walking Lunges and Burpees
  • Beginner Option: 3 RFT: Walking Lunges and Burpees
  • "Death By" - Run : 10 m + 10 m / 1 min
  • 8 RFT: Dumbbell Deadlifts, Burpees and Dumbbell Push Press
  • 5 RF-ME: Shuttle Runs, Handstand Walks, Double Unders and Mountain Climbers
  • Rest Day
  • Run : 4x 400 m, rest 2 mins

27

  • Rest Day
  • 1: Tall Clean + Tall Jerk + Behind-the-Neck Split Stance Press : 1-1-1-1
  • 2: Rack Jerk : 1x1
  • 3: Block Snatch : 3-2-1-3-2-1-1
  • 4: Deficit Clean Deadlift : 3x3
  • Rest Day
  • 5x RFT: Double Unders, Walking Lunges and Toes-to-bars
  • AMRAP 16 mins: Dumbbell Power Cleans, AbMat Sit-ups and Dumbbell Farmers Carries
  • FT: Handstand Push-ups and Jumping Air Squats
  • Strength 1: Block Clean : 3-3-3
  • Strength 2: Clean Deadlift : 5-5-5
  • Strength 3: Barbell Bent Over Row : 5-5-5-5-5
  • Work Capacity: 10-9-8-7-6-5-4-3-2-1: Dumbbell Thrusters and Toes-to-bars
  • AMRAP 12 mins: Jumping Air Squats, Push-ups and Hollow Rocks

28

  • SLIPS
  • Back Squat : 5-5-3-3-3-1-1-1-1
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 2: Back Squat : 1-1-1-1-1-1
  • Skill Training: FQ: Pike Sliders and Handstand Holds
  • SLIPS
  • Back Squat : 5-5-3-3-3-1-1-1-1
  • Beginner Option: Back Squat : 5-5-5-5-5
  • Severin
  • 10-9-8-7-6-5-4-3-2-1: Chest-to-bar Pull-ups and Dumbbell Devil Press
  • FT: 1 mi; 10x Burpees Over Object and Walking Lunges; 1 mi
  • Note
  • Core: Romanian Deadlift : 5-5-5-5-5
  • Strength 1: Every 1:30 for 15 mins: Snatch
  • Strength 2: Every 1:30 for 15 mins: Clean & Jerk
  • Strength 3: Front Squat : 3 Rep Max
  • 21-15-9: Plank Transitions and Broad Jumps

29

  • 3 RFT: Rows, Dumbbell Thrusters and Chest-to-bar Pull-ups
  • Rest Day
  • Intermediate Option: 3 RFT: Rows, Dumbbell Thrusters and Chest-to-bar Pull-ups
  • Beginner Option: 3 RFT: Rows, Dumbbell Thrusters and Ring Rows
  • Annie
  • "FGB Style" - Dumbbell Floor Press, Dumbbell Box Step-ups and Plank Shoulder Taps
  • FQ: Go Outside
  • Rest Day
  • Rest Day
  • 2x AMRAP 10 mins: Mountain Climbers, Walking Lunges and Supermans

30

  • 3 RFT: Burpee Box Jumps and Ring Dips
  • 21-15-9: Dumbbell Thrusters and Burpees
  • 200 Rep Squat Challenge:
  • Strength: 3 RF-ME: Back Squats, Prisoner Squat Plate Jumps, Double Kettlebell Front Squats and Single Leg Box Step-ups
  • Conditioning: 3 RFT: Row Calories, Toes-to-bars and Deadlifts
  • Chipper: Plank Shoulder Taps, Straight Leg Sit-ups, Air Squats and 7 more

31

  • 4 RFT: 400 m and Air Squats
  • 5 RFT: 200 m and Dumbbell Snatches
  • Strength: Lifting: Bench Press and Double Kettlebell Complexes
  • Conditioning: 4 RFT: Kettlebell Snatches, Box Jumps, American Kettlebell Swings and Burpees

Apr | 1

  • FT: Double Unders; 5x Pull-ups and Burpees; Double Unders
  • AMRAP 12 mins: Dumbbell Front Rack Lunges, Dumbbell Renegade Rows and Double Unders
  • Conditioning: FT: Kettlebell Flows and 400 m

2

  • Rest Day
  • "FGB Style" - Jumping Alternating Lunges, Toes-to-bars and Push-ups
  • "Tabata" - Tuck Jumps, Double Dumbbell Swings and Dumbbell Push Press : 8 x 20 secs / 10 secs

3

  • AMRAP 20 mins: Ring Rows, Box Jumps, Wall Facing Shoulder Taps and 100 m
  • 10 RFT: Dumbbell Squats and Push-ups
  • Conditioning: 3 SFT: Overhead Squats, Strict Toes-to-bars, Double Kettlebell Bear Complexes and 4 more

4

  • "FGB Style" - One Arm Bench Support Dumbbell Rows, Burpees and Standing Broad Jumps
  • Strength 1: Power Clean : 1-2-3
  • Strength 2: Banded Deadlift : 1x Max Rep
  • Conditioning: 5 RFT: Pull-ups and Double Unders