25

26

• Split Jerk : 3-3-3-3-3-3
• 15-12-9: Chest-to-bar Pull-ups, Front Squats and Burpees

27

• 3 RFT: Deadlifts and Toes-to-bars
• Posted Single Leg Deadlift : 10-10-10
• Barbell Glute Bridge 8-8-8
• Side Plank : 3x 45 secs

28

• Bench Press : 3xME at 1x BW
• Strict Pull-ups : 3x Max Rep
• 3x RFT: Rows, Double Unders and Push Press

29

• Hang Clean + Clean 1-1-1-1-1-1-1-1-1-1
• Hang Clean + Clean : 1 Rep Max
• Alt EMOM 15 mins: Hang Squat Cleans and Row Calories

30

• Back Squat 5-4-3-2-1-8
• FT: 800 m, Alternating Dumbbell Snatches, Farmers Carry Walking Lunges and 800 m

Dec | 1

• AMRAP 30 mins: Double Unders, Russian Kettlebell Swings, Wall Balls and 2 more

2

3

• Hang Snatch + Snatch : 1-1-1-1-1-1-1-1-1-1
• Hang Snatch + Snatch : 1 Rep Max
• 3 RFT: Rows and Overhead Squats

4

• 3 RF-ME: Row Calories, Strict Handstand Push-ups, Double Unders and Strict Chin-ups
• AMRAP 10 mins: Push Press, Burpees Over Bar and Toes-to-bars

5

• Front Squat : 3 @ 65%, 2 @ 75%, 1 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95%, 3 @ 85%
• FT: Dumbbell Thrusters, Alternating Reverse Lunges With Db (Farmer’s Carry)s, Dumbbell Thrusters and 3 more

6

• Dynamic Effort Back Squat : 6x4 at 50% 1RM
• Row 5 km TT

7

• Alt EMOM 30 mins: Russian Kettlebell Swings, Burpee Box Jump Overs, Rows and 2 more

8

• 3 RFT: Double Unders, Wall Balls, Chest-to-bar Pull-ups and Hang Squat Cleans

9

10

• Bench Press : 3-3-3-3-3
• AMReps 5 mins: Burpee Box Jump Overs
• Supine Ring Rows : 3x10
• Reverse Snow Angels : 3x12
• Hollow Hold : 3x 60 secs

11

• Deadlift : 5-5-5-5-5
• 5 RFT: Rows, Double Unders and Deadlifts

12

• 5x RFT: Row Calories, Wall Balls and Bar Muscle-ups

13

• Sotts Press 3-3-3-3
• Power Clean & Jerk : 1-1-1-1-1-1-1-1-1-1
• Power Clean & Jerk : 1 Rep Max
• Grace

14

• Back Squat 5-4-3-2-1-6
• AMRAP 12 mins: Thrusters, Toes-to-bars and Box Jumps

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4

5