Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

  • Bench Press 5-5-10
  • AMRAP 20 mins: Power Cleans, Toes To Bars and Wall Balls

3

  • Split Jerk : 1 Rep Max
  • 3x AMRAP 3 mins: Thrusters and Double Unders

4

5

6

  • Shoulder Press 3-3
  • Shoulder Press 4 Reps
  • 3 RFT: Muscle-ups, Thrusters and Box Jumps
  • 3 RFQ: Dumbbell Lateral Raises, Single Arm Arnold Press, and Dumbbell Bicep Curls

7

8

  • Deadlift 3-3
  • Deadlift : 1x Max Rep
  • 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
  • 3 RFQ: Russian Twists, Ab Wheel Roll Outs, and Plank Holds

10

  • Bench Press 3-3
  • Bench Press : 1x Max Rep
  • 4x RFT: Hang Squat Cleans, Handstand Push-ups and AbMat Sit-ups

11

12

13

  • Shoulder Press 5-3
  • Shoulder Press : 3 Reps for Time
  • AMRAP 10 mins: Toes-to-bars, Handstand Push-ups and Alternating Pistols

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

15

16

  • Back Squat 5-3
  • Back Squat : 8 Rep Max
  • FT: Rows; 4x Kettlebell Swings and Double Unders; Rows

17

  • Power Clean + Hang Clean + Jerk 1-1-1-1-1-1
  • Bench Press 5-3
  • Bench Press : 4 Rep Max
  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • "Tabata" - AbMat Sit-ups : 8 x 20 secs / 10 secs

18

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
  • Dumbbell Row 3x8
  • Cable Flye 3x8

21

  • Hang Power Snatch + Hang Snatch : 1 Rep Max
  • 5 RFT: Alternating Single Arm Dumbbell Snatches and Rows

22

  • Deadlift : 1 Rep Max
  • Shoulder Press : 1-1-1-1-1
  • Shoulder Press : 1 Rep Max
  • Diane
  • Deadlift : 1-1-1-1-1

23

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

24

  • Bench Press : 1 Rep Max
  • Bench Press : 1-1-1-1-1
  • Row : 3x 1000 m
  • AbMat Sit-ups : 3x Max Rep
  • Supermen : 3x Max Rep
  • Kettlebell Windmill 3x15

25

26

27

28

29

30

31

Feb | 1