Frank linkedin
Sun Mon Tue Wed Thu Fri Sat

28

29

  • Workout icon width 15 Every 1 min for 1 min: Power Clean
  • Workout icon width 15 AMRAP 14 mins: Box Jumps, Push-ups, Single Dumbbell Overhead Squats, and Double Unders
  • Workout icon width 15 4 RFT: Back Squats, Back Squats and Back Squats
  • Workout icon width 15 2 RFT: Weighted Plank Holds, Wall Balls and Side Plank Powell Raises
  • Workout icon width 15 Every 3 mins for 15 mins: Forward Lean Rest (FLR)s, Wall Ball Sit-ups, Dumbbell Hang Power Snatches and 2 more
  • Workout icon width 15 AMRAP 8 mins: Dumbbell Burpee Box Step Overs and Row Calories

30

  • Workout icon width 15 AMRAP 15 mins: Supinated Strict Pull-ups, Plank Push-ups, Weighted Knee Raises and Pvc Hollow Holds
  • Personal record icon width 15 Every 1 min for 5 mins: Push Press
  • Workout icon width 15 Every 1 min for 5 mins: Strict Press
  • Workout icon width 15 AMRAP 7 mins: Kettlebell Deadlifts, Push-ups, Beat Swings and Push-ups

31

  • Workout icon width 15 AMRAP 2 mins: Hang Power Snatches and Lateral Burpee Over Barbells

Nov | 1

  • Workout icon width 15 AMRAP 15 mins: Farmers/Waiters Walks, Farmers/Waiters Walks, Air Squats and 2 more
  • Workout icon width 15 15-12-9-6: Devil Press and Dumbbell Front Squats
  • Workout icon width 15 15-12-9-6: Burpees and Air Squats

2

  • Workout icon width 15 Alt EMOM 36 mins: Assault Bike Calories, Dumbbell Bench Press and Front Squats

3

4

5

  • Workout icon width 15 3x RFT: Double Unders, Isometric Lunge (Hold)s and Medicine Ball Goblet Squats
  • Workout icon width 15 Back Squat Cluster : 3x2, rest 2 mins
  • Workout icon width 15 FT: 200 Meter Runs; Wall Balls, Dumbbell Hang Power Snatches, Wall...

6

  • Workout icon width 15 Every 1 min for 8 mins: Strict Press + Push Press
  • Workout icon width 15 AMRAP 13 mins: Self Assisted Pull-ups, Supinated Grip Ring Rows, Front Leaning Rests and Double Unders
  • Workout icon width 15 Every 1 min for 8 mins: Shuttle Runs and Pull-ups

7

  • Workout icon width 15 2x AMRAP 16 mins: Rows, Dumbbell Thrusters, Burpees and Toes-to-bars
  • Workout icon width 15 2x AMRAP 16 mins: Assault Bike Calories, Walking Lunges, Jumping Dumbbell Squats and Push-ups

8

  • Workout icon width 15 Double Kettlebell Front Rack Lunge : 16-16-16
  • Workout icon width 15 AMRAP 15 mins: Dumbbell Bench Press, Ring Support Holds, Russian Kettlebell Swings and Assault Bike Calories
  • Workout icon width 15 AMRAP 7 mins: Assault Bike Calories

9

  • Workout icon width 15 AMRAP 6 mins: Burpee Over Bars and Thrusters

10

  • Workout icon width 15 Bench Press 5-5-5-5-215-215-225
  • Workout icon width 15 AMRAP 8 mins: Box Jumps, Ring Dips, Dumbbell Overhead Walking Lunges, and Double Unders (Unbroken)s

11

  • Workout icon width 15 Every 1 min for 1 min: Power Snatch

12

  • Workout icon width 15 2 RFT: Double Unders, Wall Balls and Forward Lean Rest (FLR)s
  • Workout icon width 15 Back Squat Cluster : 3x1, rest 2 mins
  • Workout icon width 15 AMRAP 5 mins: Wall Balls and Dumbbell Hang Power Snatches
  • Workout icon width 15 Every 1 min for 3 mins: Burpees and Dumbbell Hang Power Snatches
  • Workout icon width 15 Every 1 min for 3 mins: Air Squats and Wall Balls

13

  • Workout icon width 15 AMRAP 10 mins: Dumbbell Strict Press, Dumbbell Push Press, Strict Pull-ups and Supinated Grip Ring Rows
  • Workout icon width 15 AMRAP 10 mins: Kettlebell Halos, Plank Shoulder Taps and Beat Swings
  • Workout icon width 15 AMRAP 10 mins: 100 m, Pull-ups, Assault Bike Calories and Push-ups

14

  • Workout icon width 15 5 RFT: Dumbbell Power Cleans and Burpee Over Dumbbells
  • Workout icon width 15 AMRAP 6 mins: Dumbbell Hang Squat Cleans and Toes-to-bars
  • Workout icon width 15 Alt EMOM 8 mins: Dumbbell Thrusters and Burpee Toes-to-bars
  • Workout icon width 15 AMReps 8 mins: Double Unders

15

  • Workout icon width 15 AMRAP 16 mins: 200 m, Farmer's Walks, Ring Support Holds and Box Step-ups
  • Workout icon width 15 AMRAP 16 mins: Assault Bike Calories, Single Arm Kettlebell Overhead Walking Lunges, Single Arm Kettlebell Overhead Walking Lunges and Box Jumps
  • Workout icon width 15 Every 1 min for 5 mins: Clean

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Dec | 1