Mon Tue Wed Thu Fri Sat Sun

25

  • Chipper: Handstand Push-ups, Chest-to-bar Pull-ups, Alternating Pistols and Handstand Walks
  • FT: Row Calories, Hang Squat Cleans, Wall Balls and Row Calories

26

  • Every 1 min for 5 mins: Back Squats
  • Hang Squat Clean 6-5-4-3-2
  • Push Jerk : 2-3-4-5-6 at 155/105 lbs
  • 3 RFT: Toes-to-rings, Muscle-ups and Squat Snatches

27

28

  • Row 5 km TT

29

30

Dec | 1

2

  • Chipper: Row Calories, Hang Squat Cleans, Wall Balls, and 2 more

3

  • FT: Strict Handstand Push-ups, Strict Handstand Push-ups, Strict Handstand Push-ups and 2 more
  • Every 3 mins for 24 mins: Row Calories and 200 m

4

  • 3 RFT: Hang Power Cleans, Front Squats and Push Press
  • Every 1:30 for 7:30: Power Cleans, Hang Squat Cleans and Squat Cleans
  • Every 1 min for 5 mins: Squat Cleans
  • FT: Rows

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4

5