Sun Mon Tue Wed Thu Fri Sat

Dec | 1

2

3

  • 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
  • Dumbbell Hammer Curl 10-10-10-10-10
  • Banded Hammer Curls : 1x50
  • Banded Straight Arm Lat Push Downs : 1x50
  • Banded Tricep Extensions : 1x50

4

  • Back Squat : 5x5 at 80% 1RM
  • Black Jack Push-ups Sit-ups
  • Deadlift : 8x1 at 90% 1RM
  • Back Rack Barbell Lunge : 4x8 at 40% 1RM

5

  • 3 RFT: Rows, Double Unders, Chest-to-bar Pull-ups and Burpee Box Jump Overs

6

  • Push Press : 5-5-5-5-5
  • Close Grip Bench Press : 10x3 at 45% 1RM
  • Close Grip Bench Press : 10x3 at 45% 1RM
  • Shoulder Raises : 3x Max Rep
  • Rope Climbs : 1 x 10

7

8

9

10

  • Bench Press : 4x2 at 90% 1RM, rest 2:30
  • Chipper: Double Unders, Box Jumps, Pull-ups and 6 more
  • Bench Press (Wide Grip) : 3x8 at 60% 1RM
  • 2 RFT: Rows, 1500 m and Sandbag Carries
  • Kettlebell Press : 3xME at 45/30 lbs
  • Bench Dips : 3x Max Rep

11

  • Back Squat : 4x2 at 90% 1RM
  • Alt EMOM 15 mins: Deficit Push-ups, Pistols and Side Planks
  • Row 3000 m TT

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Jan | 1

2

3

4