Sun Mon Tue Wed Thu Fri Sat

Dec | 1

2

3

  • FT: Strict Handstand Push-ups, Strict Handstand Push-ups, Strict Handstand Push-ups and 2 more
  • FT: L Sit Holds, L Pull Up Holds and GHD Parallel Holds

4

  • Every 1:30 for 7:30: Power Cleans, Hang Squat Cleans and Squat Cleans
  • Every 3 mins for 24 mins: Row Calories and 200 m
  • Every 1 min for 5 mins: Squat Cleans

5

  • FT: Rows
  • 3 RFT: Hang Power Cleans, Front Squats and Push Press

6

  • Deadlift : 4x15
  • Every 2 mins for 10 mins: Row Calories and Handstand Push Up (Max Reps)s

7

  • Chipper: Row Calories, Bar Facing Burpees, Power Snatches and 12 more

8

9

  • 3 RFQ: Max Ring Muscle Ups, Double Unders, Max Ring Muscle Ups and 2 more
  • Every 1 min for 5 mins: Back Squats
  • Snatch : 2 @ 74%, 2 @ 74%, 2 @ 78%, 2 @ 78%, 2 @ 82%, 2 @ 82%
  • FT: Rows, Double Unders, Weight Vest Runs and 2 more

10

  • FT: Strict Handstand Push-ups, Strict Handstand Push-ups, Strict Handstand Push-ups and 2 more
  • FT: Power Snatches, Bar Facing Burpees, Overhead Squats and Squat Snatches
  • 3 RFQ: Glute Ham Raises, Weighted Sit-ups, Hip & Back Extensions and Good Mornings

11

  • Every 1 min for 5 mins: Power Clean & Jerks
  • Every 4 mins for 20 mins: Air Squats, Row Calories and Clean & Jerks
  • Reverse Barbell Lunge : 20-20

12

13

  • Every 1 min for 10 mins: Squat Clean Thrusters
  • AMReps 8 mins: Thrusters, Toes-to-bars, Thrusters and 3 more
  • Alt EMOM 16 mins: Row Calories, Row Calories and Row Calories

14

  • 8 RFT: Power Cleans and Farmers Walk (Dumbbell)s

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4