Sun Mon Tue Wed Thu Fri Sat

Dec | 1

2

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

3

  • 3 RFQ: Wide Grip Strict Pull-ups, Single Arm Dumbbell Curls and Banded Tricep Pull Downs
  • Every 2 mins for 10 mins: Sit-ups, Burpees and Pull-ups

4

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

5

  • Every 1 min for 7 mins: Deadlift
  • AMRAP 8 mins: Deadlifts, Push-ups and Walking Lunges
  • AMRAP 4 mins: Deadlifts, Push-ups and Walking Lunges

6

  • Every 1:15 for 8:45: Push Press
  • 15-12-9-6-9-12-15: Push Press and Up Down Box Jumps

7

8

9

  • Every 1:15 for 8:45: Deadlift
  • 3 RFT: Deadlifts, Wall Balls and Rows

10

11

12

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

13

  • Every 1:15 for 8:45: Thruster
  • Every 1:30 for 9 mins: Thrusters and Double Unders

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4