Sun Mon Tue Wed Thu Fri Sat

29

30

  • Ski Erg 1000 m TT
  • Bench Press : 3 Rep Max
  • FT: Graces, Annies and Graces
  • Clean & Jerk 30-30

31

  • Ski Erg 2000 m TT
  • Fatal 40, edited

Jan | 1

  • Weighted Vest Run 5 km TT

2

  • Chipper: 800 m, Air Squats, Pull-ups and 5 more

3

  • Deadlift : 3 Rep Max
  • "FGB Style" - Dumbbell Snatches and Burpees

4

5

  • Weighted Vest Run 5 km TT

6

  • Bench Press : 5x3 at 80% 1RM
  • 21-15-9: Single Dumbbell Hang Clean & Jerks and Strict Pull-ups
  • Ski Erg 2000 m TT

7

8

  • 3 RFQ: Nordic Hamstring Curls, Double Unders and Handstand Walks
  • 3 RF-ME: Med Ball Planks, V-ups, Russian Twists and 2 more

9

  • 5 RFT: Double Unders, Knees To Elbows, and Handstand Push-ups
  • Push Press : 10x2 at 50% 1RM
  • Weighted Vest Run 3 mi TT

10

  • Deadlift : 5x3
  • FT: Graces, Annies and Graces

11

  • Weighted Vest Run 3 mi TT

12

  • Push Press : 5x3 at 80% 1RM
  • Ski Erg 2000 m TT

13

  • Bench Press : 4x2 at 90% 1RM
  • Chipper: 200 m, Wall Balls, 200 m and 22 more

14

  • Back Squat : 4x2 at 90% 1RM
  • 8 RFT: Front Squats and Chest-to-bar Pull-ups
  • Speed Set Back Squat : 10x3 at 35% 1RM, rest 45 secs

15

  • Weighted Vest Run 5 km TT

16

  • Front Squat : 4x2 at 90% 1RM
  • Weighted Vest Run 5 km TT

17

  • Deadlift : 4x2 at 90% 1RM
  • 5 RFT: Pull-ups, Push-ups and Air Squats
  • 4 RFT: Handstand Push-ups and Kettlebell Swings
  • 3 RFT: Box Jumps and Knees To Elbows
  • 2 RFT: Wall Balls and AbMat Sit-ups
  • FT: Burpees

18

19

20

  • Bench Press : 8x1 at 95% 1RM
  • Black Jack Push-ups Sit-ups

21

22

23

24

25

26

27

28

29

30

31

Feb | 1