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
  • Back Squat 5-5-5-5-5-5-5-5-5-5

3

  • Road Run 3 mi TT

4

5

  • Assault Bike Calories : 3x Max Rep
  • Handstand Push-ups : 3x Max Rep
  • Dumbbell Front Rack Walking Lunge 25-17-9
  • Crunches : Max Set
  • Russian Twist : 1x40

6

  • AMRAP 20 mins: 400 m, AbMat Sit-ups and Push-ups
  • Run (Treadmill) 1 mi TT
  • Mountain Climbers : 300 Reps for Time

7

8

9

  • Chipper: Double Unders, Box Jumps, Pull-ups and 6 more
  • Bench Press : 4x2 at 90% 1RM, rest 2:30
  • Deadlift 115-115-115-145-145-175-175-175

10

11

  • Assault Bike 2 mi TT
  • Karen
  • Front Squat 65-65-75-75-95-95-105-105-115-115-125
  • Road Run 3 mi TT

12

  • Bike Ride (Mountain Bike) 6 mi TT

13

  • Ski Erg 3500 m TT
  • Chipper: Air Squats, Burpees, AbMat Sit-ups and 12 more
  • Deadlift : 4x2 at 90% 1RM, rest 2 mins

14

  • Road Run 3 mi TT

15

16

17

18

19

20

21

22

23

24

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27

28

29

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31

Jan | 1

2

3

4