Sun Mon Tue Wed Thu Fri Sat

Dec | 1

2

  • Strict Nicole

3

  • Alt EMOM 18 mins: Rows and Double Dumbbell Overhead Holds
  • 1 X Squat Clean + 2 X Push Jerk 1-1-1-1-1
  • 4 RFT: Wall Balls and Clean & Jerks

4

  • Drop Snatch 3-3-3

5

  • Alt EMOM 21 mins: Devil Press, AbMat Sit-ups, and Double Unders

6

  • Deadlift : 7-7-7-7
  • Bent Over Barbell Row : 7-7-7-7
  • Bench Press : 7-7-7-7

7

  • Shoulder Press : 5-5-5-5-5
  • 2 RFT: Double Unders, Air Squats, and Deadlifts
  • 15-12-9: AbMat Sit-ups, Handstand Push-ups, and Overhead Squats
  • 9-15-21: Hang Power Cleans and Lateral Burpee Over Bars

8

  • Strict Handstand Push-ups : Max Set

9

  • AMRAP 20 mins: Double Unders, Slam Ball Over Shoulders, Ski Erg Calories, and 3 more

10

11

12

13

  • 5 RFT: Unbroken Double Unders, Hang Power Cleans, Front Rack Lunges, and Lateral Burpee Over Bars
  • 3 RFT: Wall Balls and Toes-to-bars
  • 3 RFT: Pull-ups and Box Jumps
  • 3 RFT: Double Dumbbell Push Press and Assault Bike Calories

14

15

16

  • AMRAP 36 mins: Ski Erg Calories, Unbroken Pull-ups, Ski Erg Calories, and 5 more

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4