Sun Mon Tue Wed Thu Fri Sat

26

  • Run : 650 / 600 / 400 / 400 / 200 / 200 m

27

  • Tempo Strict Press 6-6-6-6, rest 2 mins
  • Chipper: Toes-to-bars, Strict Handstand Push-ups, Handstand Walks and 2 more
  • Strict Pull-ups : 2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-3-3-3-3-3-3-3

28

  • Barbell Hip Thrust 10-10-10-10, rest 2 mins
  • Every 5 mins for 30 mins: Dumbbell Front Squats, Rows, Single Arm Dumbbell Hang Clean & Jerks and Rows
  • Deficit Push-up : 10-9-9
  • Every 30 secs for 5 mins: Pull-up
  • Deadlift

29

  • Squat Snatch
  • Feet Elevated Ring Rows : 4x Max Rep, rest 2 mins
  • Back Squat
  • AMRAP 12 mins: Box Step-ups, Strict Pull-ups, Devil Press and Strict Ring Dips

30

  • Power Clean & Push Jerk
  • AMRAP 1:30: Ski Erg/Row/Assault Bikes and Wall Balls

31

  • Front Squat : 3x5 at 70% 1RM, rest 2 mins
  • 1 Power Clean + 3 Front Squat + 1 Jerk
  • Squat Clean

Feb | 1

2

  • FT: Single Unders, Pull-ups, Thrusters, and 12 more

3

  • Romanian Deadlift 8-8-8-8, rest 2 mins
  • Every 2 mins for 8 mins: Ski Erg/Row/Assault Bikes and Bar Facing Burpees
  • Every 2 mins for 8 mins: Ski Erg/Row/Assault Bikes and Burpee Broad Jumps
  • Every 2 mins for 8 mins: Ski Erg/Row/Assault Bikes and Burpee Box Jump Overs

4

  • 1 Power Clean + 3 Front Squat + 1 Jerk
  • Deficit Push-up : 3x9
  • Strict Pull-ups : 17x Max Rep

5

  • Bent Over Barbell Row 10-10-10, rest 2 mins
  • Power Clean & Push Jerk
  • Squat Snatch

6

  • Half Kneeling Landmine Press , rest 1 min
  • Back Squat 10-8-6-6-6, rest 2 mins
  • Every 8 mins for 16 mins: Double Unders, Wall Balls and Double Unders

7

  • Front Squat
  • Double Dumbbell Overhead Walking Lunge : 22-22-22, rest 2 mins
  • 3x RFT: Kettlebell Box Step-ups, Double Kettlebell Hang Clean & Jerks, Double Kettlebell Front Rack Lunges and Double Kettlebell Snatches

8

9

10

  • Bench Press 3-3-3-3-3-3, rest 2 mins
  • Deadlift 7-7-7-7, rest 3 mins
  • Every 45 secs for 3:45: Strict Pull-up
  • 2x RFT: Toes-to-bars, Dumbbell Squats, Toes-to-bars and 10 more

11

12

  • AMRAP 15 mins: Strict Handstand Push-ups, Kipping Pull-ups, Dumbbell Snatch (one arm - R)s and 3 more
  • Back Squat

13

  • Front Squat : 5-5-5-5, rest 2 mins
  • Snatch Balance : 2-2-2-2-2-2
  • "FGB Style" - Wall Balls, Power Cleans, Box Jumps and 2 more

14

15

16

17

  • Front Squat
  • Single Arm Dumbbell Bench Press
  • 5 RFT: Burpee Over Bars and Pull-ups
  • Every 30 secs for 7:30: Hang Power Snatch
  • 4 RFQ: Ball Slams, Jumping Lunges, Clapping Push-ups and Russian Kettlebell Swings

18

  • Back Squat 8-8-6-6, rest 3 mins
  • 3 RFT: Overhead Squats and Pull-ups
  • 3 RFT: Power Clean & Jerks and Toes-to-bars
  • 3 RFT: Thrusters and Double Unders
  • 3 RFT: Power Snatches and Bar Facing Burpees
  • Every 1:30 for 9 mins: Snatch Balance + 2 Overhead Squat

19

  • Row : 3x 1500 m

20

  • Every 1 min for 12 mins: Thruster
  • 3 RF-ME: Handstand Push-ups, Wall Handstand Holds and Handstand Push-up Negatives
  • Every 45 secs for 3:45: Strict Pull-up

21

  • Every 1 min for 10 mins: Banded Deadlift

22

23

24

25

26

27

28

29