Mon Tue Wed Thu Fri Sat Sun

25

  • Bench Press : 5 Rep Max
  • Cindy, Strict!
  • Box Squat : 8x2 at 50% 1RM, rest 1 min

26

  • Back Squat : 5 Rep Max
  • 27-21-15-9: Deadlifts and Push-ups

27

  • 3 RFT: Alternating Pistols, Bar Muscle-ups and Hang Cleans

28

29

  • Sumo Deadlift : 5 Rep Max
  • FT: Thrusters, Double Unders, Thrusters and 7 more

30

Dec | 1

2

  • Bench Press : 5x5 at 80% 1RM
  • AMReps 10 mins (2,4,6,...): Wallballs, Burpees, Wallballs and Burpees
  • 3 RFT: Air Squats, Knee Push-ups, and Burpees

3

  • Back Squat : 5x5 at 80% 1RM
  • Black Jack Push-ups Sit-ups

4

5

6

7

8

9

  • Bench Press : 4x2 at 90% 1RM, rest 2:30
  • Chipper: Double Unders, Box Jumps, Pull-ups and 6 more

10

  • Back Squat : 4x2 at 90% 1RM
  • Alt EMOM 15 mins: Deficit Push-ups, Pistols and Side Planks

11

  • Karen
  • FQ: Hanging Knee Raises, V-ups, Knees-to-elbows and 3 more

12

  • Front Squat : 4x2 at 90% 1RM, rest 2:30
  • AMRAP 12 mins: Hang Power Cleans and Ball Slams

13

  • Deadlift : 4x2 at 90% 1RM, rest 2 mins

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4

5