Sun Mon Tue Wed Thu Fri Sat

Dec | 1

  • Jack
  • Row 1 km TT
  • Row 2500 m TT

2

3

4

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

5

  • 3 RFT: Rows, Double Unders, Chest-to-bar Pull-ups and Burpee Box Jump Overs

6

  • Push Press : 5-5-5-5-5
  • Close Grip Bench Press : 10x3 at 45% 1RM

7

8

  • FT: Double Unders; 5x Deadlifts, Chest-to-bar Pull-ups and 400 m
  • AbMat Sit-ups : Max Set
  • DT

9

10

11

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

12

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

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4