Sun Mon Tue Wed Thu Fri Sat

Dec | 1

  • AMRAP 15 mins: Pull-ups, Push-ups and Air Squats

2

  • 2 RFT: Double Unders, Air Squats, and Deadlifts
  • 15-12-9: GHD Sit-ups, Ring Dips, and Overhead Squats
  • 9-15-21: Power Cleans and Bar Facing Burpees

3

4

  • Every 2 mins for 10 mins: Sit-ups, Burpees and Pull-ups
  • Every 1:15 for 8:45: Thruster
  • AMRAP 12 mins: Thrusters, Hang Power Cleans and Bike Calories

5

  • 5 RFT: Kettlebell Swings and Burpees

6

7

8

9

10

  • Clean : 1 Rep Max
  • Squat Clean : 1 Rep Max
  • Power Clean : 1 Rep Max
  • Every 1:15 for 8:45: Push Press
  • 3-6-9-12-15-18-21: Push Press and Hang Power Cleans

11

  • Every 1:15 for 8:45: Back Squat
  • FT: Burpee Pull Ups
  • Burpee Box Jump Over : 50 Reps for Time
  • Bar Facing Burpee : 50 Reps for Time

12

  • Alt EMOM 8 mins: Pull-ups and Double Kettlebell Cleans
  • 2 RFT: Row Calories, Pull-ups, Double Kettlebell Cleans and 2 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