Sun Mon Tue Wed Thu Fri Sat

Dec | 1

2

  • 3 RFT: Wall Balls and Toes-to-bars
  • Back Squat : 3-3-3-3-3
  • AMRAP 12 mins: Row Calories, Burpees and Dumbbell Thrusters

3

  • Push Press : 3-3-3-3-3
  • AMRAP 8 mins: Shoulder Press, Push Press, Back Squats and Double Unders

4

  • 30-20-10: Air Squats and Kettlebell Deadlifts
  • Every 1 min for 10 mins: Deadlift
  • AMRAP 9 mins: Kettlebell Deadlifts, Walking Lunges and Rows

5

6

  • 2 RFT: Burpee Broad Jumps and Dumbbell Farmers Carries
  • Bench Press : 3-3-3-3-3
  • Lynne, Short

7

8

9

  • FT: Dumbbell Thrusters, Row Calories and Dumbbell Thrusters
  • Back Squat : 3-3-3-3-3
  • FT: Rows, Hang Power Cleans, Double Unders and Rows

10

  • Helen
  • EMOM for 10 mins: 2 Power Clean + 1 Push Jerk
  • 2 RFT: 200 m, Bear Crawls and Russian Kettlebell Swings

11

  • AMReps 10 mins: Max Calories On Rowers, Max Rep Wall Balls, Max Rep Burpees and Max Rep Ab Mat Situps
  • Shoulder Press : 3-3-3-3-3
  • FT: Hang From Pull Up Bars

12

13

  • AMReps 3 mins: Max Burpee Box Jumps
  • Power Clean : 1 Rep Max
  • 10 RFT: 1 Round Cindies

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4