Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

2

3

HAPPY NEW YEAR

DAY OFF

JOG/RUN

3 MILES &

COMPLETE PROGRAM 2

WEIGHT TRAINING

LEGS/BACK

100 CRUNCHES

4

5

6

7

8

9

10

DAY OFF

WEIGHT TRAINING

CHEST/TRICEPS

100 CRINCHES

PROGRAM 2

5-6 TIMES

CROSS FIT

WEIGHT TRAINING

SHOULDERS/LEGS

100 CRUNCHES

DAY OFF

JOG/RUN

5 MILES &

COMPLETE PROGRAM 2 3 TIMES

11

12

13

14

15

16

17

WEIGHT TRAINING

BACK/BICEPS

100 CRUNCHES

WEIGHT TRAINING

LEGS/BACK

100 CRUNCHES

DAY OFF

CROSS FIT

WEIGHT TRAINING

CHEST/TRICEPS

100 CRUNCHES

PROGRAM 1

OR

PROGRAM 2

WEIGHT TRAINING

BACK/BICEPS

100 CRUNCHES

18

19

20

21

22

23

24

DAY OFF

JOG/RUN

5 MILES &

COMPLETE PROGRAM 2 3 TIMES

RUGBY PRE-SEASON

TRAINING

AT THE PITCH

CROSS FIT

RUGBY PRE-SEASON

TRAINING

AT THE PITCH

DAY OFF

WEIGHT TRAINING

SHOULDERS/LEGS

100 CRUNCHES

25

26

27

28

29

30

31

JOG/RUN

5 MILES &

COMPLETE PROGRAM 2 5 TIMES

DAY OFF

RUGBY

TRAINING

AT THE PITCH

CROSS FIT

RUGBY

TRAINING

AT THE PITCH

WEIGHT TRAINING

BACK/BICEPS

100 CRUNCHES

RUN 5 MILES

&

PROGRAM 2