Botb3
Sun Mon Tue Wed Thu Fri Sat

Jan | 1

2

  • Workout icon width 15 Alt EMOM 20 mins: Assault Bike Calories, Row Calories, Burpees, 2 and more

3

  • Workout icon width 15 3 RFT: Squat Snatches, Supinated Strict Pull Ups and Push-ups

4

5

  • Workout icon width 15 5 RFT: Double Unders, Front Rack Lunges and Push Press

6

  • Workout icon width 15 "FGB Style" - Assault Bike Calories, Bench Press and Sandbag Squats

7

8

9

  • Workout icon width 15 Every 2 mins for 20 mins: Back Squat
  • Workout icon width 15 Assault Bike (Calories) : 30 Reps for Time

10

  • Workout icon width 15 3 RFT: 400 m, Power Snatches, Good Mornings and Toes-to-bars
  • Workout icon width 15 Strict Supinated Grip Chest To Bar Pull Ups : Max Set
  • Workout icon width 15 Bar Dips : Max Set
  • Workout icon width 15 Dumbbell One Arm High Pull : 2 Rep Max
  • Workout icon width 15 Dumbbell Shoulder Press (one arm - R) : 1 Rep Max
  • Workout icon width 15 Dumbbell Shoulder Press (one arm - L) : 3 Rep Max
  • Workout icon width 15 One Arm Kettlebell Overhead Walk (Right) : 1 Rep Max
  • Workout icon width 15 One Arm Kettlebell Overhead Walk (Left) : 1 Rep Max

11

12

  • Workout icon width 15 AMRAP 15 mins: Dumbbell Squat Clean Thrusters, Dumbbell Push Press, Dumbbell Box Step-ups and Dumbbell Farmers Carries
  • Workout icon width 15 Strict Pull-ups : Max Set
  • Workout icon width 15 Strict Press 10-10-10

13

  • Workout icon width 15 12-9-6-3: Bar Muscle-ups and Deadlifts
  • Workout icon width 15 Dumbbell One Arm High Pull : 8 Rep Max
  • Workout icon width 15 Dumbbell One Arm High Pull : 9 Rep Max

14

15

16

  • Workout icon width 15 5 RFT: 800 m, Overhead Squats and Sumo Deadlift High-pulls

17

  • Workout icon width 15 Row 500 m TT
  • Workout icon width 15 Baseline
  • Workout icon width 15 Shoulder Press 1-1-1-1-1

18

19

  • Workout icon width 15 21-15-9: Bar Facing Burpees, Push Press and Good Mornings
  • Workout icon width 15 Dumbbell Shoulder Press (one arm - R) : 10 Rep Max
  • Workout icon width 15 Dumbbell Shoulder Press (one arm - L) : 10 Rep Max
  • Workout icon width 15 Single Arm Farmer Carry 100 m TT

20

  • Workout icon width 15 "FGB Style" - Back Squats, Wall Balls and Assault Bike Calories

21

22

23

  • Workout icon width 15 5 RFT: Double Unders, Deadlifts and Burpee Box Jumps
  • Workout icon width 15 Farmer Carry 4x60

24

25

26

27

28

29

30

31

Feb | 1

2

3

4