Sun Mon Tue Wed Thu Fri Sat

Dec | 1

2

3

  • FT: Power Clean & Jerks, Double Unders, Power Clean & Jerks and 7 more
  • Back Squat 6-6-6-4-4-4
  • Bike Ride (Road Bike) 14.5 mi TT

4

  • Every 2 mins for 16 mins: Snatch

5

6

7

  • Snatch : 1 Rep Max

8

9

10

  • Back Squat 4-4-3-3-2-2, rest 2 mins
  • 5 RFT: Double Unders, Chest-to-bar Pull-ups and Hang Power Cleans

11

  • 5 RFT: 400 m, Dumbbell Power Cleans, Rows and Rests
  • Clean + 2 Jerk 1-1-1-1-1-1-1-1-1-1-1-1
  • 5 RFT: 400 m, Dumbbell Power Cleans, Rows and Rests

12

  • Snatch + Overhead Squat 1-1-1-1-1-1-1-1-1
  • 3 RFQ: Landmine Single Leg Romanian Deadlifts, Hip Extension + Double Dumbbell Rows and Weighted Plank Holds

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4