Mon Tue Wed Thu Fri Sat Sun

25

  • Muscle Snatch + Snatch Grip Press Behind The Neck + Overhead Squat : 5-4-3-2-1, rest 2 mins
  • Squat Snatch : 3 @ 75%, 3 @ 80%, 2 @ 85%, 2 @ 88%, 1 @ 90%, rest 1:30
  • Back Squat : 20 Rep Max
  • Run 5 km TT

26

  • Filthy Fifty

27

  • Seated Barbell Strict Press : 8-8-8-8, rest 2 mins
  • Lat Pull Down 4x10
  • Machine Reverse Flye 4x10
  • Run 5 km TT
  • Cable Row (Pronated Grip To Chest) 4x10

28

  • Dumbbell Incline Bench Press 5x10

29

  • Chipper: Rope Climbs, Burpee Box Jump Overs, Double Kettlebell Sumo Deadlifts and 9 more
  • Pause Split Jerk : 5x3 at 75% 1RM, rest 2 mins

30

  • Run 6.77 km TT
  • Chipper: Deadlifts, Handstand Push-ups, Hang Power Cleans and 3 more

Dec | 1

2

  • Row 6 km TT
  • Alt EMOM 32 mins: Bike Calories and Rounds
  • Every 4 mins for 16 mins: Double Unders, Bar Facing Burpees, Toes-to-bars and Hang Power Cleans

3

  • Back Squat : 20 Rep Max
  • Deadlift : 3x15, rest 2 mins
  • Sandbag Bear Hug Lunge : 3x12, rest 2 mins
  • Wall Squat Hold : Max Hold
  • Bench Press : 10-10-10-10

4

  • Dumbbell Shoulder Press 10-10-10-10
  • Run 6.8 km TT
  • Dumbbell Shrug 4x15

5

6

  • Tempo Snatch Pull : 1-1-1-1-1, rest 2 mins
  • Full Snatch + Hang Snatch : 1-1-1-1-1-1-1, rest 2 mins
  • Snatch Pull With Pause At The Knee : 5x2 at 100% 1RM, rest 2 mins
  • Overhead Squat 5x5, rest 2 mins
  • Run 6.79 km TT
  • Seated Cable Row : 12-12-12-12
  • Lat Pull Down 12-12-12-12

7

  • 5x AMRAP 3 mins: Row Calories, Wall Balls and Burpees
  • 5 Deadlift +4 Hang Power Clean +3 Front Squat +2 Shoulders To Overhead : 1 Rep Max
  • AMRAP 12 mins: Double Unders, Clean & Jerks and Rope Climbs
  • Strict Press 5-3-1-1-5
  • Dumbbell Incline Bench Press 10-10-10-10
  • Dumbbell Bulgarian Split Squat 3x10

8

9

  • Run 6.77 km TT
  • Back Squat : 20 Rep Max
  • AMRAP 20 mins: Bench Press, Strict Pull-ups and Thrusters

10

  • Run 6 km TT

11

  • Run 5 km TT

12

13

  • Run 5 km TT

14

  • Seated Shoulder Press : 12-12-12-12, rest 2 mins
  • Feet Elevated Ring Rows : 4x8, rest 2 mins
  • Tempo Bench Press : 5-5-5-5-5, rest 2 mins
  • Chinese Row : 10-10-10-10, rest 2 mins

15

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17

18

19

20

21

22

23

24

25

26

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31

Jan | 1

2

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5