Sun Mon Tue Wed Thu Fri Sat

29

30

  • Row 5000 m TT
  • Shoulder Press 5-5-10
  • FT: 1200 m; 5x Chest-to-bar Pull-ups, Hand Release Push-ups and Air...

31

Jan | 1

2

3

4

5

6

  • Shoulder Press 3-3
  • 3 RFT: Muscle-ups, Thrusters and Box Jumps
  • 3 RFT: Muscle-ups, Thrusters and Box Jumps

7

8

  • Deadlift 3-3
  • FT: Double Unders; 5x Pull-ups, Goblet Squats and Kettlebell Swings...

9

  • Chipper: Toes-to-bars, Single Arm Dumbbell Overhead Lunges, Row Calories and 2 more

10

  • Bench Press 3-3
  • 4x RFT: Hang Squat Cleans, Handstand Push-ups and AbMat Sit-ups

11

12

13

  • Shoulder Press 5-3
  • Strict Press : 5 Rep Max
  • Front Squat 5-3
  • Front Squat : 5 Rep Max

14

15

  • Thruster : 3 Rep Max

16

  • Back Squat 5-3
  • Back Squat : 5 Rep Max
  • FT: Rows; 4x Kettlebell Swings and Double Unders; Rows

17

18

19

20

21

22

23

  • Hang Clean 2-2-2-2-2-2-2
  • "FGB Style" - Double Unders, Wall Balls and Muscle-ups

24

25

26

27

28

29

30

31

Feb | 1