Mon Tue Wed Thu Fri Sat Sun

30

31

Jan | 1

2

3

  • 12-10-8-6-4-2: Ground-to-Overheads and Hanging Knee Raises
  • Back Squat : 4-4-4-4-4
  • 8 RFQ: Double Kettlebell Farmers Carries, Sandbag Bear Hug Carries, and Box Jumps

4

5

6

7

8

9

10

  • Alt EMOM 10 mins: Kettlebell Swings and Calories Any Machines

11

  • Alt EMOM 10 mins: Push-ups and Calories Any Machines

12

  • FQ: Push Jerks
  • AMRAP 15 mins: Single Arm Dumbbell Hang Power Clean + Shoulder-to-Overheads, Hanging Knee Raises and Sled Pushes

13

  • Row 10000 m TT

14

15

16

17

18

  • AMRAP 21 mins: Wall Balls, Box Jump Overs, Kettlebell Swings and Pull-ups

19

  • AMReps 7 mins: 800 m and Push-ups
  • "FGB Style" - Row Calories, Double Unders and Thrusters

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1

2