Sun Mon Tue Wed Thu Fri Sat

Dec | 1

2

  • 10 RFT: Medicine Ball Cleans and Handstand Push Ups
  • Bench Press 8-6-4-2

3

  • Alt EMOM 12 mins: Deadlifts and Knees To Elbows
  • 5 RFT: Deadlifts and Lateral Burpee (Over Barbell)s

4

5

  • Power Snatch : 3 Rep Max
  • 7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats

6

  • Weighted Strict Pull-up 2-2-2-2-2
  • AMRAP 12 mins: Kettlebell Swings, Box Jumps and Double Unders

7

8

9

10

11

  • FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs

12

  • Front Racked Alternating Reverse Lunge 10-10-10
  • Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, 2 and more

13

  • Alt EMOM 12 mins: Deadlifts and Hollow Rocks
  • 15-12-9-6-3: Deadlifts and Handstand Push-ups

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4