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Oct | 1

  • Workout icon width 15 Seated Single Arm Dumbbell Press 10-10-10-10-10-10
  • Workout icon width 15 AMReps 10 mins: Handstand Push-ups, Double Unders and 1-rep-max back squat (reps = lbs)s

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  • Workout icon width 15 "FGB Style" - Ski Erg Calories, Assault Bike Calories, and Row Calories

4

  • Workout icon width 15 AMRAP 20 mins: Ring Rows, Cossack Squats, Tempo Strict Pull-ups, and Double Kettlebell Overhead Carries
  • Workout icon width 15 AMRAP 12 mins: Good Mornings, Front Rack Lunges and Push-ups
  • Workout icon width 15 "Tabata" - Handstand Holds : 6 x 20 secs / 40 secs
  • Workout icon width 15 "Tabata" - Alternating Dumbbell Bicep Curl : 6 x 20 secs / 40 secs
  • Workout icon width 15 Alt EMOM 12 mins: Prowler Pushes and Strict Muscle-ups
  • Workout icon width 15 3 Position Power Clean 1-1-1-1-1
  • Workout icon width 15 Shoulder Press 14-14-14-14
  • Workout icon width 15 3 RFT: Plate Deadlifts, Plate Shoulder Press, Bent Over Row With Plates, and 4 more

5

  • Personal record icon width 15 5x RFT: Power Clean & Jerks and Overhead Dumbbell Carries
  • Personal record icon width 15 Row 2 km TT
  • Workout icon width 15 Front Rack Hold 6x1
  • Workout icon width 15 Front Racked Barbell Box Step Up 12-12-6-6-6-6-6-6
  • Personal record icon width 15 3 RFT: Kettlebell Bent Rows, Double Kettlebell Sotts Press, Single Arm Overhead Kettlebell Sit Ups, and Single Leg Squat To Boxes
  • Workout icon width 15 "Tabata" - GHD Sit-ups : 7 x 20 secs / 40 secs

6

  • Workout icon width 15 AMReps 30 mins: Assault Bike (Calories)s

7

  • Workout icon width 15 AMRAP 14 mins: Power Snatches and Burpee Box Jump Overs
  • Workout icon width 15 FT: Double Unders and Toes-to-bars
  • Workout icon width 15 Box Squat 4x16
  • Workout icon width 15 Seated Single Arm Dumbbell Press 12-12-12-12-6-6-6-6
  • Workout icon width 15 Single Arm Dumbell Bench Press 4x20
  • Workout icon width 15 3 RFT: Feet Elevated Ring Rows, Decline Ring Push Ups, GHD Sit-ups, and Box Pistols
  • Workout icon width 15 3 RFT: Front Squats, Ring Dips and 400 m
  • Workout icon width 15 3 RFT: Strict Supinated Grip Chest To Bar Pull Ups, Ring Push-ups, Double Kettlebell Sit Ups, and Staggered Stance Good Mornings
  • Workout icon width 15 5x RFT: Strict Handstand Push-ups, Handstand Walks, and Shoulder Press
  • Personal record icon width 15 Suitcase Deadlift 6x7

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9

  • Workout icon width 15 Weighted Box Pistol 10-10-10-10-10
  • Workout icon width 15 AMRAP 20 mins: Double Kettlebell Overhead Carries, Double Kettlebell Front Rack Carries, and Farmer Carries

10

  • Workout icon width 15 10-9-8-7-6-5-4-3-2-1: Strict Handstand Push-ups and Sumo Deadlifts
  • Workout icon width 15 3 RFT: Feet Elevated Ring Rows, GHD Sit-ups, Decline Ring Push Ups, and Box Pistols
  • Workout icon width 15 3 Position Power Snatch 1-1-1-1-1
  • Workout icon width 15 Shoulder Press 4x16
  • Workout icon width 15 Barbara

11

  • Workout icon width 15 3 RFT: Plate Deadlifts, Plate Shoulder Press, Bent Over Row With Plates, and 4 more
  • Workout icon width 15 Alt EMOM 12 mins: Prowler Pushes and Strict Muscle-ups

12

  • Workout icon width 15 7 RFT: GHD Sit-ups, Hip Extensions, Yolk Carries, and Assault Bike Calories
  • Workout icon width 15 3 RFT: Kettlebell Bent Rows, Double Kettlebell Sotts Press, Single Arm Overhead Kettlebell Sit Ups, and Single Leg Squat To Boxes
  • Personal record icon width 15 Front Rack Hold 6x1
  • Workout icon width 15 DB Single Leg Romanian Deadlift 6x14

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14

  • Workout icon width 15 FT: Burpees and Seated Legless Rope Climbs
  • Workout icon width 15 4 RFT: Ring Rows, Bar Dips, Double Kettlebell Front Rack Holds, and Staggered Stance Good Mornings
  • Personal record icon width 15 Front Racked Barbell Box Step Up 6x8
  • Personal record icon width 15 Seated Single Arm Dumbbell Press 6x8
  • Workout icon width 15 Box Squat 18-18-10-10
  • Workout icon width 15 3 RFT: Strict Supinated Grip Chest To Bar Pull Ups, GHD Sit-ups, Decline Ring Push Ups, and Box Pistols
  • Workout icon width 15 FT: 800 m, Power Clean & Jerks, 400 m and 3 more
  • Workout icon width 15 Every 3 mins for 18 mins: Double Unders, Toes-to-bars, and Handstand Walks
  • Workout icon width 15 Suitcase Deadlift 6x7
  • Workout icon width 15 Every 2 mins for 10 mins: Bench Press

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17

  • Workout icon width 15 12-9-6-3: Muscle-ups and Squat Cleans
  • Workout icon width 15 FT: Strict Deficit Handstand Push-ups, Strict Deficit Handstand Push-ups, Strict Deficit Handstand Push-ups, 2 and more
  • Workout icon width 15 3 RFT: Kettlebell Bent Rows, Double Kettlebell Sotts Press, Single Arm Overhead Kettlebell Sit Ups, and Single Leg Squat To Boxes
  • Workout icon width 15 Power Snatch 1-1-1-1-1
  • Workout icon width 15 Yolk Walk : 3x 100 m
  • Personal record icon width 15 AMReps 30 mins: Assault Bike (Calories)s
  • Workout icon width 15 Upright Barbell Row 2x Max Rep
  • Workout icon width 15 Shoulder Press 4x18
  • Workout icon width 15 "Tabata" - Handstand Holds : 6 x 20 secs / 40 secs

18

  • Workout icon width 15 3 RFT: 400 m, Strict Handstand Push-ups and Burpees
  • Workout icon width 15 FT: Front Rack Holds
  • Workout icon width 15 3 RFT: Feet Elevated Ring Rows, Push-ups, GHD Sit-ups, and Box Pistols
  • Workout icon width 15 AMRAP 20 mins: Band Lateral Steps, Handstand Hold (Facing Wall)s, Lateral Box Step Overs, and Single Arm Kettlebell High Pulls
  • Workout icon width 15 1 Push Press + 2 Push Jerk 1-1-1-1-1-1
  • Workout icon width 15 Barbell Suitcase Hold 6x1

19

  • Workout icon width 15 Deadlift : 1 Rep Max
  • Personal record icon width 15 "Tabata" - Hip Extensions : 7 x 20 secs / 40 secs
  • Personal record icon width 15 "Tabata" - GHD Sit-ups : 7 x 20 secs / 40 secs
  • Personal record icon width 15 "Tabata" - Alternating Dumbbell Bicep Curl : 6 x 20 secs / 40 secs
  • Workout icon width 15 Strict Weighted Chest To Bar Pull Up 3-3-3-3-3
  • Personal record icon width 15 Weighted Strict Ring Dip 5-5-5-5-5
  • Workout icon width 15 L Sit : 6x 30 secs
  • Workout icon width 15 Muscle Clean 8-8-8-6-6-6
  • Workout icon width 15 Run : 40 mins
  • Workout icon width 15 Weighted Box Pistol 10x3

20

21

  • Workout icon width 15 5x RFT: Power Snatches, Ring Dips and Double Unders
  • Workout icon width 15 AMReps 40 mins: Row Calories, Ski Erg Calories, and Assault Bike Calories
  • Workout icon width 15 3 RFT: Supinated Strict Pull Ups, Ring Push-ups, Toes-to-bars, and Box Pistols
  • Personal record icon width 15 Front Racked Barbell Box Step Up 6x10
  • Workout icon width 15 10-9-8-7-6-5-4-3-2-1: Chest-to-bar Pull-ups and Burpee Box Jump Overs
  • Personal record icon width 15 Muscle Up (Strict)s : 30 Reps for Time
  • Workout icon width 15 Push Press 3x5
  • Workout icon width 15 Seated Single Arm Dumbbell Press 10-7-3-5-5-5-5-5-5-5-5

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Nov | 1

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