Sun Mon Tue Wed Thu Fri Sat

Dec | 1

2

3

  • Every 1 min for 5 mins: Double Under
  • 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
  • FT: L Sit Holds, L Pull Up Holds and GHD Parallel Holds
  • Chipper: Handstand Push-ups, Pull-ups, Alternating Pistols, and Single Arm Dumbbell Overhead Walking Lunges

4

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

5

  • AMRAP 20 mins: Dumbbell Snatches, Box Jumps, Row Calories and Toes-to-bars

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