• Tracks
  • CrossFit.com Rx'd
  • Burgener Strength: Weightlifting
  • The Gymnastics Course
  • CrossFit.com WOD Scale
  • Bodyweight WODs
  • Dumbbell WODs
  • Kettlebell Rx
  • tttSIXTY
  • Burgener Strength: Performance
Sun Mon Tue Wed Thu Fri Sat

26

  • 5 RFT: Shoulder Press, Push Press and Push Jerks
  • Rest Day
  • Intermediate Option: 5 RFT: Shoulder Press, Push Press and Push Jerks
  • Beginner Option: 5 RFT: Shoulder Press, Push Press and Push Jerks
  • Rest Day
  • Rest Day
  • Rest Day

27

  • Rest Day
  • 1: 3 RFQ: Dumbbell Hang Clean & Jerk + Overhead Lunges, Chin-up + Knee Raises and Single Arm Forearm Planks
  • 2: Tempo Back Squat : 4-4-4-4
  • 3: Back Squat : 1x20
  • 4: Lifting: Snatch Balance + Overhead Squats
  • 5: Snatch High Pull + Snatch + Snatch Deadlift + Snatch : 1-1-1-1-1
  • 6: Snatch : 1-1-1
  • Rest Day
  • Handstand Walk 100 m TT
  • AMRAP 15 mins: Dumbbell Thrusters, Toes-to-bars and Box Jumps
  • 2x RFT: Bar Muscle-ups, Dumbbell Front Squats and Rows
  • Note
  • Strength 1: Back Squat : 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%
  • Strength 2: Front Squat : 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 70%
  • Work Capacity: FT: Dumbbell Man Makers and Assault Bike Calories
  • Core: 3 RFQ: Reverse Hypers and Pause GHD Sit-ups

28

  • Front Squat : 5-5-3-3-3-1-1-1-1-1
  • SLIPS
  • 1: 2 RFQ: Ring Dip + Knee-ups, Resistance Dead Bugs, Banded Hip Bridges and Crossover Symmetry I-T-Y
  • 2: Push Press : 6-4-2-2-1-1-1-1-1
  • 3: Pause Split Jerk : 1-1-1-1
  • 4: Lifting: Clean Lift Off + Clean + Jerks
  • 5: Deficit Snatch Deadlift : 3-3-3
  • Skill Training: FQ: Hollow Hangs and V-ups
  • Front Squat : 5-5-3-3-3-1-1-1-1-1
  • SLIPS
  • Beginner Option: Front Squat : 5-5-3-3-3-3
  • Run : 3x 10 mins, rest 5 mins
  • 50-40-30-20-10: Double Unders and Dumbbell Snatches
  • 5 RF-ME: Burpees-to-Target, Assault Bike Calories, Bar Facing Burpees and 2 more
  • Strength 1: Every 2 mins for 20 mins: Pause Snatch + Snatch
  • Strength 2: Alt EMOM 10 mins: Snatch Push Press and Rope Climbs
  • Work Capacity: 3 RFT: 200 m, Handstand Walks and Box Jump Overs
  • Core: "Tabata" - Battle Ropes : 8 x 20 secs / 10 secs

29

  • 200129
  • Option 1: Run 10 km TT
  • Option 2: Row 10 km TT
  • 1: 3 RFQ: Nose-to-Wall Handstand Holds, Dumbbell Overhead + Farmers Carries and Pendlay Rows
  • 2: Muscle Snatch + Barbell Vertical Jump : 3-3-3
  • 3: Pause Snatch : 3-3-2-2-2-1-1-1
  • 4: Lifting: Front Squats and Back Squats
  • 5A: Bench Press : 5-3-1-5-3-1-10
  • 5B: 7 RFQ: Strict Pull-ups and Jack Knives
  • 200129
  • Intermediate Option 1: Run 7 km TT
  • Intermediate Option 2: Row 7 km TT
  • Beginner Option 1: Run 5 km TT
  • Beginner Option 2: Row 5 km TT
  • FT: Air Squats, Double Unders, Air Squats and Double Unders
  • 10x RFT: Dumbbell Push Press and 100 m
  • 5x 2 RFT: Strict Handstand Push-ups, Handstand Walks and Kipping Handstand Push-ups
  • FT: Wall Balls, Dumbbell Front Rack Box Step-ups, Chest-to-bar Pull-ups and 3 more
  • Strength 1: Back Squat : 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 70%
  • Strength 2: Front Squat : 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 70%
  • Work Capacity: 4x 4 mins RemReps: Rows and Wall Balls
  • Core: 3 RFQ: Good Mornings and Russian Twists

30

  • 21-15-9: Dumbbell Squat Cleans, Strict Pull-ups and Deficit Push-ups
  • Rest Day
  • Skill Training: FQ: Ring Hangs and Toes-to-rings
  • Intermediate Option: FT: Dumbbell Squat Cleans, Strict Pull-ups and Deficit Push-ups
  • Beginner Option: 15-12-9: Dumbbell Power Cleans, Strict Ring Rows and Knee Push-ups
  • Rest Day
  • Rest Day
  • Rest Day

31

  • Rest Day
  • 1: 2 RFQ: Kettlebell Front Rack Box Step-ups, Single Leg Box Jumps and Med Ball Rotational Throws
  • 2: Pause Snatch Balance : 3-2-2-2-1-1-1
  • 3: Jerk Dip : 3x3
  • 4: Rack Jerk : 3-2-2-2-1-1-1
  • 5: Deficit Clean Pull : 3-3-3
  • Rest Day
  • 5x RFT: Burpees, Jumping Air Squats, Walking Lunges and 200 m
  • AMRAP 12 mins: Dumbbell Front Squats and Ring Push-ups
  • Set 1: FT: Hang Squat Cleans, Hang Squat Snatches, Thrusters and 3 more
  • Set 2: FT: Hang Squat Cleans, Hang Squat Snatches, Thrusters and 3 more
  • Strength 1: Every 2 mins for 20 mins: Squat Clean + Front Squat + Jerk
  • Strength 2: Clean & Jerk : 30 Reps for Time
  • Work Capacity: FT: Double Unders, Double Kettlebell Front Squats and Ring Dips

Feb | 1

  • 5 RFT: Wall Balls and Deadlifts
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1x1
  • Skill Training: 2 RFQ: Dumbbell Wrist Curls, Dumbbell Bicep Curls and Seated Dumbbell Strict Press
  • Intermediate Option: 5 RFT: Wall Balls and Deadlifts
  • Beginner Option: 5 RFT: Wall Balls and Deadlifts
  • AMRAP 15 mins: L Sit Holds and Box Jumps
  • 21-15-9: Dumbbell Thrusters and Pull-ups
  • tttTD32 AMRAP 13 mins: Double Kettlebell Overhead Walking Lunges, Double Kettlebell Deadlifts and Toes-to-bars
  • Strength/Sprint Work: Sprint : 10x 100 m, rest 1 min
  • Work Capacity: FT: Kettlebell Farmers Carries and Burpees

2

  • AMRAP 20 mins: Power Snatches, Toes-to-bars and Box Jumps
  • Rest Day
  • Intermediate Option: AMRAP 20 mins: Power Snatches, Toes-to-bars and Box Jumps
  • Beginner Option: AMRAP 15 mins: Hang Power Snatches, Hanging Knee Raises and Box Step-ups
  • Rest Day
  • Rest Day
  • Rest Day

3

  • AMRAP 10 mins: Deficit Handstand Push-ups, Row Calories and Alternating Single Leg Squats
  • 1: 3 RFQ: Single Arm Dumbbell Hang Power Snatches, Single Arm Incline Dumbbell Bench Press and Kettlebell Turkish Get-ups
  • 2: Back Squat : 5-4-3-2-1
  • 3: Snatch Push Press + Snatch Balance : 1-1-1-1-1
  • 4: Snatch : 3-3-3-2-2-2-1-1-1
  • Intermediate Option: AMRAP 10 mins: Deficit Handstand Push-ups, Row Calories and Alternating Single Leg Squats
  • Beginner Option: AMRAP 10 mins: Dumbbell Push Press, Row Calories and Alternating Single Leg Box Squats
  • 6 RFT: 400 m and Burpees
  • 15-12-9-6-3: Dumbbell Power Clean & Jerks and Toes-to-bars
  • Row : 3x 1500 m
  • Strength 1: Back Squat : 5-3-2-2-1-1
  • Strength 2: Front Squat : 5 @ 60%, 5 @ 70%, 5 @ 70%, 5 @ 75%
  • Work Capacity: 16 mins RemReps: Cleans and Row Calories
  • Core: 3 RFQ: Weighted GHD Back Extensions and Strict Toes-to-bars

4

  • Rest Day
  • 1: 2 RFQ: Double Kettlebell Front Rack Wall Sits, Tall Box Jumps and Crossover Symmetry I-T-Y
  • 2A: Push Press : 6-4-2-2
  • 2B: 3 RFQ: Kettlebell Upside Down Carries
  • 3: Behind-the-Neck Jerk : 3-2-2-1-1-1
  • 4: Clean Deadlift + Clean : 1-1-1-1-1
  • 5: Deficit Snatch Deadlift : 3-3-3
  • Skill Training: Lifting: Weighted Ring Dips, Weighted Pull-ups and Weighted Leg Lifts
  • Rest Day
  • Plank Hold : 1x 600 secs
  • 3 RFT: Dumbbell Deadlifts and 800 m
  • 10 RFT: Toes-to-bars, Double Unders and Farmers Walks
  • FT: 3x Overhead Squats and Chest-to-bar Pull-ups; 3x Power Clean...
  • Strength 1: Muscle Snatch + Snatch Balance : 1x1
  • Strength 2: Every 2 mins for 20 mins: Hang Squat Snatch + Squat Snatch
  • Strength 3: Pause Snatch Pull : 3-3-3
  • Work Capacity: 27-21-15-9: Assault Bike Calories and Shoulder-to-Overheads
  • Core: FT: Double Kettlebell Front Rack Carry 400 m

5

  • Part 1: 3 RFT: Dumbbell Bench Press and Strict L Pull-ups
  • Part 2: Row 1000 m TT
  • 1: 3 RFQ: Single Arm Dumbbell Rows, Dumbbell Flies and Ring Supports
  • 2: Muscle Snatch : 3-3-2-2-1-1
  • 3: Pause Snatch : 3-3-2-2-1-1
  • 4: Lifting: Back Squats and Front Squats
  • Intermediate Option Part 1: 3 RFT: Dumbbell Bench Press and Strict Pull-ups
  • Intermediate Option Part 2: Row 1000 m TT
  • Beginner Option Part 1: 3 RFT: Dumbbell Bench Press and Band Strict Pull-ups
  • Beginner Option Part 2: Row 500 m TT
  • 5 RFT: Double Unders, Box Jumps and Pull-ups
  • FT: Dumbbell Thrusters
  • Handstand Walk : 25 / 25 / 25 / 25 / 25 / 25 / 100 / 100 ft
  • 3 RF-ME: Wall Facing Handstand Push-ups, Banded Handstand Push-ups and Parallette Eccentric Handstand Push-ups
  • Strength 1: Back Squat : 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 70%
  • Strength 2: Front Squat : 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%
  • Work Capacity: 5 RFT: Single Arm Kettlebell Overhead Squats, Toes-to-bars and 100 m
  • Core: 3 RFQ: Reverse Hypers and Chinese Planks

6

  • SLIPS
  • Thruster : 3-3-3-3-3-3-3
  • Rest Day
  • Skill Training: 1 RF-ME: Push-ups, V-ups and GHD Hip Extensions
  • SLIPS
  • Thruster : 3-3-3-3-3-3-3
  • Rest Day
  • Rest Day
  • Rest Day

7

  • 12-9-6: Deadlifts and Bar Muscle-ups
  • 1: 2 RFQ: Single Leg Box Jumps, Romanian Deadlifts and Med Ball Rotational Throws
  • 2: Pause Position Pull : 2-2-2
  • 3: Pause Snatch Balance : 1-1-1-1-1
  • 4: Power Clean + Push Jerk + Jerk : 1-1-1-1-1
  • 5: Deficit Clean Pull : 3-3-3
  • Skill Training: AMReps (1,2,3,...): Burpees, Hollow Plank Shoot Outs and Pike Handstand Push-ups
  • Intermediate Option: FT: Deadlifts and Bar Muscle-ups
  • Beginner Option: 12-9-6: Deadlifts and Jumping Chest-to-bar Pull-ups
  • Row 2 km TT
  • AMRAP 12 mins: Dumbbell Farmers Carries, Dumbbell Box Step-ups and AbMat Sit-ups
  • FT: 2x Ring Muscle-ups, Box Jumps and Squat Cleans; 2x Bar Muscle-ups...
  • Strength 1: Every 2 mins for 20 mins: 2 Hang Clean + Jerk
  • Strength 2: Clean & Jerk : 1xME at 135/95 lbs
  • Work Capacity: FT: 800 m; Wall Balls and Pull-ups; 800 m

8

  • Rest Day
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1x1
  • Skill Training: 2 RFQ: Legless Rope Climbs and Pistols
  • Rest Day
  • 5 RF-ME: Push-ups and Jumping Alternating Lunges
  • 3 RFT: 400 m, Box Jumps and Dumbbell Snatches
  • FT: Mister Spectaculars and Pull-ups
  • tttTD33 AMRAP 15 mins w/ Buy-in: Double Unders, Pogo Jump Burpees and Shoulder-to-Overheads
  • Strength: Lifting: Snatches and Clean & Jerks
  • Work Capacity: AMRAP 10 mins: Squat Cleans, Pull-ups and Double Unders

9

  • Part 1: Back Squat : 3-3-3-3-3
  • Part 2: Row 750 m TT
  • Rest Day
  • Part 1: Back Squat : 3-3-3-3-3
  • Part 2: Row 750 m TT
  • Rest Day
  • Rest Day
  • Rest Day

10

  • Isabel
  • 1: 3 RFQ: Push-up + Dumbbell Rows, Strict Pull-ups and Single Arm Dumbbell Walking Lunges
  • 2: Tempo Overhead Squat + 2 Snatch Drop + 3 Zotts Press : 1-1-1-1
  • 3: In-the-Hole Front Squat : 3-3-3-3-3
  • 4: Power Clean + Front Squat + Pause Squat Clean + Jerk : 1-1-1-1-1
  • 5: Front Squat : 1x1
  • Intermediate Option: Snatch : 30 Reps for Time
  • Beginner Option: Snatch : 30 Reps for Time
  • Small
  • AMRAP 12 mins: Toes-to-bars, Double Unders and Dumbbell Squat Cleans
  • 3x AMRAP 3 mins: Single Arm Dumbbell Overhead Squats, Bar Muscle-ups and Dumbbell Front Rack + Overhead Lunges
  • Strength 1: Front Squat : 3-2-1-1-1-1
  • Strength 2: Back Squat : 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 75%
  • Work Capacity: 10-9-8-7-6-5-4-3-2-1: Assault Bike Calories and Box Jump Overs
  • Core: 3 RFQ: Turkish Get-ups and Good Mornings

11

  • 3x 5 RF-ME: Pull-ups, Push-ups, Air Squats and 3 more
  • 1: Push Press : 1x1
  • 2: Jerk Dip + Push Jerk : 1x2
  • 3: Snatch Deadlift + Panda Pull + Snatch : 1x1
  • 4A: Snatch Deadlift : 4x3
  • 4B: Tall Box Jump : 4x5
  • Skill Training: FQ: Banded Hollow Rocks, Superman Rocks, V-ups and Arch-ups
  • Intermediate Option: 3x 5 RF-ME: Pull-ups, Push-ups, Air Squats and 3 more
  • Beginner Option: 3x 5 RF-ME: Ring Rows, Knee Push-ups, Air Squats and 3 more
  • 7-6-5-4-3-2-1: Strict Muscle-ups and Pistols
  • AMRAP 20 mins: Chest-to-bar Pull-ups, Dumbbell Push Press and Dumbbell Devil Press
  • Row 2 km TT
  • Strength 1: Every 2 mins for 20 mins: Block Snatch
  • Strength 2: Alt EMOM 10 mins: Dumbbell Bench Press and Muscle-ups
  • Work Capacity: 5 RFT: 200 m and Thrusters
  • Core: Snatch Grip Sotts Press : 5-5-5-5-5, rest 1:30

12

  • Rest Day
  • 1: 4 RFQ: Bench Press, Front Rack Reverse Lunges and Chin-ups
  • 2: Power Snatch : 3-2-1-3-2-1-1-1-1
  • 3: Power Clean & Push Jerk : 2-2-1-2-2-1-1
  • 4: Lifting: Front Squats and Back Squats
  • Rest Day
  • 3 RFT: L-Sits, Handstand Holds and Rows
  • 5 RFT: Burpees and Front Squats
  • 2 RFQ: Snatch Grip Deadlifts, Hang Power Clean & Jerks, Hang Power Snatches and Box Jumps
  • Strength 1: Back Squat : 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 75%
  • Strength 2: Front Squat : 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 75%
  • Work Capacity: 4 RFT: Rows and Overhead Squats
  • Core: 3 RFQ: Weighted GHD Back Extensions and Weighted Sit-ups

13

  • Part 1: Sots Press : 3-3-3-3-3-3-3
  • Part 2: Row 500 m TT
  • Rest Day
  • Skill Training: FQ: Strict Handstand Push-ups and Wall Balls
  • Part 1: Sots Press : 3-3-3-3-3-3-3
  • Part 2: Row 500 m TT
  • Beginner Option Part 1: Single Arm Dumbbell Sots Press : 6-6-6-6-6-6-6
  • Beginner Option Part 2: Row 250 m TT
  • Rest Day
  • Rest Day
  • Rest Day

14

  • 4 RFT: 400 m and Dumbbell Farmers Carries
  • 1: Tall Clean + Jerk + Split Stance Press : 1-1-1-1
  • 2: Behind-the-Neck Jerk : 1x1
  • 3: Block Snatch : 3-2-1-3-2-1-1
  • 4: Block Clean Pull + Clean + 2 Jerk : 1-1-1-1-1
  • 5: Deficit Clean Deadlift : 4x3
  • Intermediate Option: 4 RFT: 400 m and Dumbbell Farmers Carries
  • Beginner Option: 3 RFT: 400 m and Dumbbell Farmers Carries
  • Flight Simulator
  • AMRAP 9 mins: Toes-to-bars, Deadlifts and Dumbbell Hang Squat Cleans
  • 5x Alt EMOM 5 mins: Wall Balls, Bar Facing Burpees, Toes-to-bars and 2 more
  • Every 1 min for 7 mins: Hand Release Push-ups and Handstand Walks
  • Strength 1: Every 2 mins for 20 mins: Block Clean Pull + Clean + Jerk
  • Strength 2: Station Style - Clean & Jerks
  • Work Capacity: Rankel Rankel
  • Core: "Tabata" - Toes-to-bars : 8 x 20 secs / 10 secs

15

  • 4 RFT: GHD Sit-ups, Hip Extensions and Handstand Walks
  • 1: Lifting: Snatches and Clean & Jerks
  • 2: Back Squat : 1-1-1-1-1-1
  • Skill Training: FQ: Ring Pull-ups and Ring Dips
  • Intermediate Option: 4 RFT: GHD Sit-ups, Hip Extensions and Handstand Walks
  • Beginner Option: 4 RFT: AbMat Sit-ups, Good Mornings and Bear Walks
  • AMReps 12 mins: AbMat Sit-ups, Bar Muscle-ups, AbMat Sit-ups and 3 more
  • 5 RFT: 400 m and Dumbbell Snatches
  • tttTD34 FT: Thrusters and Ski Erg Calories; Handstand Push-ups
  • Rest Day

16

  • Rest Day
  • Rest Day
  • Rest Day
  • Rest Day
  • Rest Day
  • Rest Day

17

  • FQ: Ring Backward Roll-to-Support Practice
  • Row 750 m TT
  • 1: 3 RFQ: Single Arm Dumbbell Split Snatches, Tempo Ring Rows and Kettlebell Goblet Walking Lunges
  • 2: In-the-Hole Front Squat : 2-2-2-2-2-2
  • 3: Pause Clean + Clean + Jerk Dip + Jerk : 1-1-1
  • 4: Clean & Jerk : 1-1-1-1
  • 5: 2 RF-ME: Jumping Back Squats
  • FQ: Ring Backward Roll-to-Support Practice
  • Row 750 m TT
  • Beginner Option: FQ: Ring Support Practice and Muscle-up Transition Practice
  • 5 RFT: Handstand Holds and Toes-to-bars
  • AMRAP 12 mins: Double Unders, Dumbbell Front Rack Box Step-ups and Dumbbell Push Press
  • 2x RFT: Pull-ups and Overhead Squats
  • 2x RFT: Rope Climbs, GHD Sit-ups and Barbell Overhead Walking Lunges
  • Week 1:
  • Strength 1: Back Squat : 10-10-10
  • Strength 2: Strict Press : 10-10-10
  • Strength 3: Weighted Strict Pull-up : 10-10-10
  • Work Capacity 1: AMRAP 3 mins: Box Jumps and Muscle-ups
  • Work Capacity 2: AMRAP 3 mins: Box Jumps and Strict Handstand Push-ups
  • Work Capacity 3: AMRAP 3 mins: Box Jumps and Legless Rope Climbs
  • Core: 3 RFQ: Pause Good Mornings and L-Sits

18

  • Hard Cindy
  • 1: Snatch Push Press : 3-3-3-3-3
  • 2: High Hang Muscle Snatch + Muscle Snatch + Overhead Squat + 3 Zotts Press : 1-1-1-1
  • 3: Snatch Deadlift + Snatch High Pull + Snatch : 1-1-1
  • 4: Snatch High Pull + Snatch 1-1-1-1
  • 5A: Deficit Snatch Deadlift : 5x3
  • 5B: 5 RFQ: Tall Box Jumps and Jumping Alternating Lunges
  • Skill Training: FQ: L-Sit Rope Climbs, Parallette L-Sits and Ring L-Sits
  • Intermediate Option: AMRAP 20 mins: Weighted Strict Pull-ups, Feet Elevated Push-ups and Plate Squats
  • Beginner Option: AMRAP 15 mins: Strict Ring Rows, Push-ups and Plate Squats
  • FT: Runs, Double Unders and Burpees
  • FT: Dumbbell Devil Press and Burpees
  • AMRAP 12 mins: Row Calories, Kettlebell Swings and Burpees Over Rower
  • AMRAP 10 mins: Assault Bike Calories, Alternating Dumbbell Split Snatches and Alternating Dumbbell Power Clean & Jerks
  • AMRAP 8 mins: Row Calories, Dumbbell Box Step-ups, Assault Bike Calories and Burpees-to-Target
  • Strength 1: Hang Snatch : 5-5-5
  • Strength 2: Push Press : 10-10-10
  • Strength 3: Barbell Bent Over Row : 10-10-10
  • Strength 4: Romanian Deadlift : 10-10-10
  • Work Capacity: Every 5 mins for 25 mins: Rows and Prowler Pushes

19

  • Elizabeth
  • 1: 4 RFQ: Dumbbell Bench Press, Front Rack Holds and Chin-ups
  • 2: Snatch Balance : 1x1
  • 3: Power Snatch : 3-2-1-3-2-1-1-1
  • 4: Power Clean & Push Jerk : 2-2-1-2-2-1-1
  • 5: Lifting: Front Squats and Back Squats
  • Intermediate Option: 15-12-9: Cleans and Ring Dips
  • Beginner Option: 15-12-9: Cleans and Push-ups
  • AMRAP 25 mins: Chest-to-bar Pull-ups, Box Jumps and Handstand Push-ups
  • 5 RFT: Dumbbell Hang Power Cleans and Burpee Box Jump Overs
  • Strength 1: Back Squat : 10-10-10-10-10
  • Strength 2: Strict Press : 10-10-10-10-10
  • Strength 3: Weighted Strict Pull-up : 10-10-10
  • Work Capacity: Row 2000 m TT
  • Core: D-Ball Ground-to-Shoulder : 30 Reps for Time

20

  • Rest Day
  • Rest Day

21

  • "FGB Style" - Ring Dips, Alternating Cossack Squats, Hollow Rocks and Reverse Lunges
  • 5 RFT: Dumbbell Snatches and Toes-to-bars

22

  • FT: Strict Pull-ups, Push-ups, and Air Squats
  • AMRAP 10 mins: Dumbbell men Maker and Double Unders

23

  • Rest Day
  • Rest Day

24

  • 5 RFT: L-Sits and Back Extensions
  • AMRAP 20 mins: Burpees and Dumbbell Front Squats

25

  • 8 RFT: Burpee Broad Jumps and Ring Push-ups
  • 5 RFT: 400 m, Dumbbell Snatches and Chest-to-bar Pull-ups

26

  • FT: 800 m; 10x Handstand Push-ups and Pistols; 800 m
  • AMRAP 10 mins: Dumbbell Push Press, Dumbbell Deadlifts and Box Jumps

27

  • Rest Day
  • Rest Day

28

  • AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats
  • 30-20-10: Double Unders, Dumbbell Devil Press and AbMat Sit-ups

29

  • "Death By" - Run : 10 m + 10 m / 1 min
  • 3x RFT: Dumbbell Hang Squat Cleans, Push-ups and AbMat Sit-ups