• Tracks
  • CrossFit
Sun Mon Tue Wed Thu Fri Sat

30

  • Back Squat : 5-5-5-5-5

31

  • 4x AMRAP 5 mins: Power Cleans, Push Press, Strict Pull-ups and Strict Toes-to-bars

Sep | 1

  • FT: Row Calories and Kettlebell Goblet Lunges

2

3

4

5

  • 50-40-30-20-10: Row Calories, Down-ups, Sit-ups and Box Step-ups

6

7

  • Dumbbell DT

8

  • Front Squat : 2-2-2-2-2-2-2

9

  • AMRAP 7 mins: Box Step-ups, Push-ups and AbMat Sit-ups
  • AMRAP 7 mins: Box Step-ups, Push-ups and AbMat Sit-ups
  • AMRAP 7 mins: Box Step-ups, Push-ups and AbMat Sit-ups

10

11

  • 5 RFT: Rows and Single Arm Dumbbell Thrusters

12

  • Push Press 7-5-3-7-5-3
  • FT: Air Squats, Jump Rope Singles, Air Squats and 2 more

13

  • Chipper: Alternating Dumbbell Snatches, Double Unders, Alternating Dumbbell Snatches and 10 more

14

  • Squat Clean : 3-3-3-3-3

15

  • FT: Box Step-ups, Pull-ups, Push Press and 6 more

16

  • 7 RFT: Row Calories, Push-ups, Kettlebell Swings and Push-ups

17

  • Overhead Squat : 10-10-10

18

  • Shoulder Press : 3-3-3-3-3

19

  • Back Squat 7-5-3-7-5-3

20

21

  • Deadlift : 3-3-3
  • 5 RFT: Deadlifts, Push-ups and Box Jump Overs

22

  • Push Press : 3-3-3-3-3

23

  • 10 RFT: Squat Cleans and Double Unders

24

  • Row 2 km TT

25

26

27

28

29

30

Oct | 1

2

3