26

• 21-15-9: Squat Cleans, Pull-ups and Box Jump Overs
• 5 RFT: Farmers Walk (Dumbbell)s, Sit-ups and Dumbbell Squats

27

• Deadlift : 3-3-3-3-3

28

• 4 RFT: Double Unders, Single Arm Dumbbell Shoulder-to-Overheads, Lunges and Push-ups

29

• FT: Rows, Wall Balls
• Front Squat : 3-3-3-3-3
• AMRAP 7 mins: One Arm Dumbbell Thrusters and Burpees

30

• Shoulder Press 4-4-4-4
• AMRAP 15 mins: Push Press, Inverted Burpees and Air Squats
• Deadlift : 10-10-10
• 20-15-10: Double Kettlebell Deadlifts and Sit-ups
• 10-15-20: Double Kettlebell Deadlifts and Burpee Onto Plates

31

• AMRAP 30 mins: 1000 m, Strict Pull-ups, Push-ups and Wall Balls

Sep | 1

• Row : 10x 200 m, rest 1:30

2

• Front Squat : 5-5-5-5-5
• Weighted Pull-up : 3-3-3-3-3
• Hang Power Clean 3-3-3
• 4 RFT: Shoulder-to-Overheads, Front Squats, Sit-ups and Single Unders

3

• Filthy Fifty
• Back Squat : 3-3-3-3-3

4

• Diane
• 21-15-9: Alternating Dumbbell Snatches, Burpees and Box Jumps

5

• G.I. Jane
• Trap Bar Deadlift 10-10-10-10-10
• AMRAP 8 mins: Pull-ups, Push-ups and Air Squats

6

• Front Squat : 2-2-2-2-2
• Push Press 5-5-5-5-5

7

• Grace
• Bench Press 2-2-2-2-2
• AMRAP 20 mins: Wall Balls, Kettlebell Swings, AbMat Sit-ups and Double Unders

8

• Front Rack Lunge 10-10-10

9

• Fran

10

• Hang Power Clean 2-2-2

11

• 21-15-9: Front Squats, Lateral Burpee Over Barbells and Sit-ups
• 21-15-9: Deadlifts, Lateral Burpee Over Barbells and Sit-ups

12

• Back Squat : 5-5-5-5-5
• AMReps 5 mins: Double Unders
• AMReps 5 mins: Pull-ups

13

• Shoulder Press 3-3-3
• Push Press 3-3-3
• Push Jerk 3-3-3

14

• 3x AMRAP 5 mins: Hang Power Cleans and Box Jumps

15

• 4 RFT: Rows and Overhead Squats
• 5 RFT: Overhead Squats, Rope Climbs and Dumbbell Floor Press

16

• 3 RFT: Front Squats, Push-ups, Wall Balls and Pull-ups
• Shoulder Press 3-3-3
• Front Squat 3-3-3
• Weighted Pull-up 3-3-3-3

17

• Jack

18

• Deadlift : 10-10-10
• Push Press 10-10-10
• "Tabata" - AbMat Sit-ups : 8 x 20 secs / 10 secs
• Hang Squat Clean 2-2-2
• 3 RFT: Ball Slams, Push-ups and Pull-ups

19

• FT: Assault Bike Calories, Power Snatches, Assault Bike Calories and 7 more

20

• Front Squat : 2-2-2-2-2
• 30-20-10: Chest-to-bar Pull-ups and Box Jump Overs

21

• McGhee

22

• Alt EMOM 40 mins: Toes-to-bars, Wall Balls, Pull-ups and 2 more

23

• Deadlift 5-5-3-3

25

26

27

28

29

30

Oct | 1

2

3

4

5

6