Sun Mon Tue Wed Thu Fri Sat

Dec | 1

  • 18 RFT: Wall Climbs, Assault Bike Calories and Russian Kettlebell Swings

2

3

  • Every 2 mins for 10 mins: Back Squat
  • AMRAP 12 mins: Dumbbell Push Press, Dumbbell Box Step-ups and Double Unders

4

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

5

  • 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

6

7

  • Every 30 secs for 10 mins: Power Clean & Jerk
  • 4 RFT: Row Calories and Shoot Throughs

8

  • AMReps 26 mins (10,20,30,...): Burpees, Single Dumbbell Hang Clean & Jerks, Assault Bike Calories and Deadlifts
  • AMRAP 3 mins: V-ups, Russian Twists and AbMat Sit-ups

9

10

  • Grace

11

  • AMRAP 18 mins: Assault Bike Calories, Thrusters, Russian Kettlebell Swings and Double Unders
  • 2 RFQ: Dumbbell Reverse Flies, Supermans, Bat Wings and Single Arm Farmer Carries
  • 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

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