Apr |
1
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AMRAP 20 mins: Assault Bike Calories, Handstand Walks, Thrusters, and Handstand Walks
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Clean & Jerk Complex 3x1
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Power Clean Front Squat Split Jerk Complex 3x1
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FT: 800 m, Row Calories, 800 m, and 9 more
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2
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15-12-9: Dumbbell Single Arm Shoulder To Overheads and Bar Muscle-ups
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9-7-5: Muscle-ups and Single Arm Db Squat Snatches
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5x AMRAP 3 mins: Deficit Handstand Push-ups, Assault Bike Calories, and Burpees
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6 RFT: Sled Pushes and Wall Balls
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3
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Front Squat 5x6
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10 RFT: Sled Pushes
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"FGB Style" - Dumbbell Squats, Double Unders, and Rests
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Every 1 min for 15 mins: Snatch From Blocks
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Snatch Pull From Block 3-3-3-3-3-3
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4
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3 RFT: 800 m and Power Cleans
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Short Rope Climb : 5 Reps for Time
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Push Press 3-3-3-3-3
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6
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Every 1 min for 10 mins: Clean & Jerk
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Muscle-ups : 3x7
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FT: 5x Barbell Lunges, Pull-ups, Double Unders and Dumbbell Snatches...
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Clean Pull + Power Clean + Clean & Jerk 6x1
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Front Squat Pause 2-2-2-2-2
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Row : 250/500/750/1000 m
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8
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Snatch 2-2-2-2-2-2-2-2-2
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9
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5x RFT: 403 m, Push Press, and Assault Bike Calories
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FT: Row Calories, Muscle-ups and Thrusters
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FT: Assault Bike Calories and Power Cleans
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Every 1 min for 15 mins: Squat Clean
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11
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Every 5 mins for 15 mins: Muscle-up
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Alt EMOM 21 mins: Row Calories, Sit-ups and Single Dumbbell Hang Clean & Jerks
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Snatch Complex 1-1-1-1-1-1
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Snatch 1-1-1-1-1-1-1-1
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Every 2 mins for 14 mins: Snatch
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12
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Front Squat 4x12
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AMRAP 10 mins: Kettlebell Swings, Wall Balls and Handstand Walks
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16
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AMRAP 5 mins: Ski Erg Calories and Handstand Push-ups
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Every 1 min for 5 mins: Muscle-up
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The Chief
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Handstand Walk 100 ft TT
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17
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Every 1:30 for 15 mins: Clean & Jerk
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10 RFT: Assault Bike (Calories)s
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10 RFT: Swims and Rests
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18
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3 RFT: 603 m, Deadlifts and Wall Balls
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19
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AMRAP 18 mins: Toes-to-bars, Squat Snatches, Bar Facing Burpees, and 7 more
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5 RFT: Assault Bike Calories and Muscle-ups
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Muscle-ups : Max Set
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4 RFT: Shoulder-to-overheads, Pull-ups and 200 m
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20
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FT: Row Calories and Power Cleans
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Front Squat 4x10
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21
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2 RFT: Swims and Rests
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22
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"FGB Style" - Wall Balls, Box Jump Overs, Dumbbell Hang Clean & Jerks and 2 more
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23
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4 RFT: Assault Bike Calories, Squat Snatches, and Muscle-ups
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Chipper: Rows, Bar Facing Burpees, Power Cleans, and 2 more
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Double Unders : Max Set
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3x RFT: 403 m and Shoulder-to-Overheads
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24
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Front Squat 4x8
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10-8-6-4-2: Barbell Lunges and Bar Muscle-ups
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AMReps 3 mins: Assault Bike (Calories)s
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3 RFT: Clean & Jerks, Handstand Walks, and Double Unders
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20 RFT: Rows and 200 m
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