Mon Tue Wed Thu Fri Sat Sun

25

26

  • Split Jerk : 3-3-3-3-3
  • Front Scale Raise : 1 Rep Max

27

  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • "Tabata" - GHD Sit-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Jumping Lunges : 8 x 20 secs / 10 secs
  • "Tabata" - Kettlebell Snatch : 8 x 20 secs / 10 secs
  • 21-15-9: Dumbbell Bench Press and Dumbbell Squat Cleans

28

  • 5 RFT: Runs and Overhead Squats

29

30

  • 21-15-9: Thrusters and Pull-ups

Dec | 1

2

  • FT: Double Unders, Push Press and Strict Pull-ups; 2x Double Unders...

3

  • Back Squat : 3-3-3-3-3

4

  • AMRAP 20 mins: R Arm Kettlebell Front Squats, Kettlebell Front Squat, One Arm, Lefts, Hollow Rocks and Lunges
  • AMRAP 15 mins: Dumbbell Push Jerks and Box Jumps

5

  • FT: 1x/2x/3x Strict Pull-ups, Push-ups and Air Squats

6

7

  • Hang Squat Clean : 1-1-1-1-1-1-1-1-1-1

8

  • 4 RFT: Row Calories, Double Unders, Burpee Box Jumps and 400 m

9

  • 4 RFT: 400 m and Handstand Holds

10

  • L Pull-ups : 100 Reps for Time

11

  • Overhead Squat : 3-3-3-3-3
  • AMRAP 20 mins: Max Calories On Rowers

12

  • Griff

13

  • 21-15-9: Deadlifts and Handstand Push-ups

14

  • Loredo

15

  • Snatch : 30 Reps for Time

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4

5