Mon Tue Wed Thu Fri Sat Sun

25

  • Back Squat : 5-5-5-5-5
  • Bench Press : 5-5-5-5
  • 5 RFT: Russian Kettlebell Swings, Kettlebell Burpees, and Strict Pull-ups

26

27

28

29

30

  • 7 RFT: Dumbbell Thrusters, Chest-to-bar Pull-ups, Dumbbell Box Step-ups and 4 more

Dec | 1

2

  • Every 1 min for 10 mins: Muscle Snatch
  • Every 1:30 for 15 mins: Power Snatch
  • AMRAP 3 mins w/ Buy-in: Row Calories, Chest-to-bar Pull-ups, Ring Dips and Air Squats

3

4

5

6

7

8

9

  • FT: Power Snatches, Overhead Squats, Box Jumps and 15 more
  • Alt EMOM 10 mins: Strict Handstand Push-ups and L-Sits
  • Alt EMOM 10 mins: Strict Deficit Handstand Push-ups and Strict Toes-to-bars

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