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
  • 3 RFT: Air Squats, Push-ups and Burpees

3

  • Back Squat : 5x5 at 80% 1RM
  • Black Jack Push-ups Sit-ups

4

5

  • Push Press : 5-5-5-5-5
  • AMRAP 25 mins: Sumo Squats, AbMat Sit-ups and Kettlebell Swings

6

  • Deadlift : 5x5 at 80% 1RM
  • AMRAP 7 mins: Push Press and Double Unders
  • Banded Bench Press : 10x3 at 60% 1RM

7

8

9

10

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

11

  • Karen

12

  • Front Squat : 4x2 at 90% 1RM, rest 2:30
  • AMRAP 12 mins: Hang Power Cleans and Ball Slams

13

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

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4