26

• Morrison
• AMRAP 15 mins: Pull-ups, Push-ups and Air Squats

27

• Back Rack Barbell Box Step-up 10-10-10-10

28

• 30-25-20-15-10-5: Pull-ups and Push Press
• 30-20-10: Kettlebell Swings and Burpees
• 21-15-9: Kettlebell Swings and Burpees
• 15-12-9: Kettlebell Swings and Burpees
• 21-15-9: Row Calories and Inverted Burpees

29

• Front Squat : 5-5-5-5-5
• Back Squat : 5-5-5-5-5

30

• Every 4 mins for 28 mins: Bar Muscle-ups, Dumbbell Thrusters and Double Unders

Dec | 1

• 15-12-9: Hang Power Cleans and Lateral Burpee Over Barbells
• "FGB Style" - Wall Balls, Sumo Deadlift High-pulls, Box Step-ups and 2 more

2

• FT: Row Calories, Devil Press, Row Calories and 7 more
• Alt EMOM 30 mins: Deadlifts, Hollow Holds, Ring Rows and Shoulder Press

3

• 15 Rep Max Overhead Squat
• Jeremy
• Front Squat 15-12-9-6-3
• FT: Single Arm Dumbbell Shoulder-to-Overheads, Farmers Holds, AbMat Sit-ups and 6 more

4

• Jack
• Row : 5x 500 m, rest 5 mins

5

• Lifting: Cleans, Shoulder-to-Overheads and Cleans
• The Chief
• 5x AMRAP 3 mins: Push-ups, Box Jumps and Kettlebell Swings

6

• AMRAP 15 mins: Hand Release Push-ups, Russian Kettlebell Swings and Air Squats
• Deadlift 10-3-10-3-10-3

7

• Front Squat : 1-1-1-1-1-1-1
• FT: Rows and Wall Balls

8

• Shoulder Press : 5-5-5-5-5
• Row 2 km TT
• Shoulder Press 10-7-5-3

9

• Power Snatch + Hang Squat Snatch + Squat Snatch : 1 Rep Max

10

• Mary
• Double Kettlebell Racked Walking Lunge 12-12-12-12-12-12

11

• 4x AMRAP 4 mins: Hang Power Cleans and Box Jump Overs
• Back Squat 7-7-7-7-7

12

• Back Squat : 3-3-3-3-3
• AMReps 5 mins: Strict Pull-ups and Push-ups

13

• AMRAP 7 mins: Dumbbell Push Press and Double Unders

14

15

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4

5

6