Sun Mon Tue Wed Thu Fri Sat

Dec | 1

2

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

3

  • Back Squat : 5x5 at 80% 1RM
  • Deadlift : 8x1 at 90% 1RM
  • Every 1 min for 16 mins: Double Unders
  • Bear Complex : 7-7-7-7-7

4

  • 3 RF-ME: Plank Hold On Medballs, V-ups, Russian Twists and 2 more

5

  • Push Press : 5-5-5-5-5
  • Power Clean : 1 Rep Max

6

  • Deadlift : 5x5 at 80% 1RM
  • AMRAP 7 mins: Push Press and Double Unders
  • Banded Bench Press : 10x3 at 60% 1RM

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4