Sun Mon Tue Wed Thu Fri Sat

Dec | 1

  • AMRAP 7 mins: Burpees, Hang Power Cleans and Front Squats
  • Power Clean : 2 Rep Max
  • Bar Muscle-ups : 5x Max Rep

2

  • Every 1:15 for 8:45: Back Squat
  • FT: 800 m, Back Squats, Double Unders and 2 more

3

  • 12 RFT: Up Downs, Hang Power Snatches, and Box Jumps
  • 3 RFQ: Wide Grip Strict Pull-ups, Single Arm Dumbbell Curls and Banded Tricep Pull Downs

4

  • AMRAP 12 mins: Thrusters, Hang Power Cleans and Bike Calories
  • Every 1:15 for 8:45: Thruster

5

  • Run 1.2 mi TT
  • FT: Assault Bike Calories, Pull-ups, and Clean & Jerks

6

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9

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12

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21

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31

Jan | 1

2

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4