Sun Mon Tue Wed Thu Fri Sat

29

  • Alt EMOM 32 mins: Atlas Stone Over The Shoulders, Atlas Stone Holds, Atlas Stone Squats, and Bear Crawls

30

  • Every 1 min for 35 mins: Dumbbell Devil Press, Wall Balls, Burpees, and 2 more

31

Jan | 1

  • Run 2.5 mi at 65%

2

  • AMReps 8 mins (2,4,6,...): Burpees and Dumbbell Hang Power Clean & Jerks
  • AMReps 8 mins (2,4,6,...): Hand Release Push-ups and Wall Balls

3

  • Every 3 mins for 30 mins: Deadlifts and Assault Bike Calories

4

  • "FGB Style" - Burpees, Toes-to-bars, American Kettlebell Swings, and 3 more

5

6

  • Every 1 min for 10 mins: Power Clean + 4 Push Press
  • 3 RFT: Wallballs and Double Unders

7

  • Alt EMOM 30 mins: Row Calories, Assault Bike Calories and Shuttle Runs

8

  • AMRAP 3 mins: Hang Power Snatches, Box Jump Overs and Chest-to-bar Pull-ups
  • AMRAP 3 mins: Hang Power Snatches, Box Jump Overs and Chest-to-bar Pull-ups
  • AMRAP 3 mins: Hang Power Snatches, Box Jump Overs and Chest-to-bar Pull-ups
  • AMRAP 3 mins: Hang Power Snatches, Box Jump Overs and Chest-to-bar Pull-ups

9

10

  • Back Squat : 1 Rep Max
  • FT: Burpees, Assault Bike Calories and Burpees

11

12

13

14

  • Row 5000 m TT
  • Strict Pull-ups : 5x6

15

  • AMReps 12 mins (3,6,9,...): Thrusters and Wall Climbs

16

17

18

19

20

21

22

23

24

  • Every 30 secs for 5 mins: Squat Snatch
  • Chipper: Squat Snatches, Row Calories, Thrusters and 2 more
  • 2 RFQ: Bicycle Sit-ups, Anchored Weighted Abmat Sit-ups and V-ups

25

26

27

28

29

30

31

Feb | 1