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Mon Tue Wed Thu Fri Sat Sun

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

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26

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28

29

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31

Jan | 1

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6