Sun Mon Tue Wed Thu Fri Sat

Dec | 1

2

  • Every 2 mins for 10 mins: Back Squat
  • AMRAP 12 mins: Dumbbell Push Press, Dumbbell Box Step-ups and Double Unders
  • 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat 1-1-1-1-1

3

  • Chipper: Medicine Ball Sit-ups, Pull-ups, Power Snatches and Curtis Ps

4

  • AMRAP 18 mins: Burpee Box Jump Overs, Kettlebell Farmers Walks, Over The Bar Wall Balls and 2 more
  • 2 RFQ: Single Arm Farmer Carries, Dumbbell Reverse Flies, Crossover Symmetry Activations and Bat Wings
  • AMRAP 12 mins: Back Rack Reverse Lunges, Push-ups, and Double Unders

5

6

  • 4 RFT: Row Calories and Shoot Throughs
  • Every 30 secs for 10 mins: Power Clean & Jerk
  • Alt EMOM 12 mins: Ring Muscle-ups and GHD Sit-ups
  • Weighted Strict Pull-up : 5-5-5-5-5

7

  • AMReps 26 mins (10,20,30,...): Burpees, Single Dumbbell Hang Clean & Jerks, Assault Bike Calories and Deadlifts

8

9

  • Grace
  • Bent Over Barbell Row : 8-8-8-8-8
  • Bar Muscle-ups : Max Set

10

  • AMRAP 18 mins: Assault Bike Calories, Thrusters, Russian Kettlebell Swings and Double Unders
  • 2 RFQ: Assault Bike Calories, Rests, Row Calories, and Rests
  • High Hang Snatch + 2 Hang Snatch 1-1-1-1-1-1

11

  • Alt EMOM 12 mins: Weighted Strict Pull-ups and Max Rep Ab Mat Situps
  • AMRAP 14 mins: Bear Crawls, Dumbbell Walking Lunges and Shuttle Runs
  • Every 2 mins for 10 mins: Push Press
  • 3 RFQ: Strict Ring Dips, Push-ups, and Dumbbell Flies

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