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29
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Push Jerk 3-3-3-3-3
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15-12-9-6-3: Chest-to-bar Pull-ups, Clean & Jerks and Push-ups
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30
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Front Squat 10-10-10
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AMRAP 10 mins: Double Unders and Back Squats
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31
-
AMRAP 20 mins: Deadlifts, Burpee Pull-ups, Kettlebell Swings and Rows
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Sep |
1
-
Handstand Walk : 8x 20 secs
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FT: Rows, Toes-to-bars and Shoulder-to-Overheads
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6
-
Pause Front Squat : 3 Rep Max
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AMRAP 15 mins: Double Unders, Toes-to-bars and Hang Power Cleans
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7
-
FT: 5x Pull-ups, Push-ups and Air Squats; Shoulder-to-Overheads; 5x...
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Shoulder Press : 3 Rep Max
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8
-
Every 1:30 for 15 mins: Squat Clean
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"Tabata" - Row (calories)s : 8 x 30 secs / 30 secs
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9
-
Chipper: Row Calories, Thrusters, AbMat Sit-ups, 4 and more
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12
-
Pause Front Squat 5-5-5-5-5
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2x AMRAP 5 mins: Muscle-ups, Goblet Squats and Double Unders
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13
-
Every 1 min for 10 mins: Shoulder Press
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6 RFT: Burpees, Kettlebell Swings and Toes-to-bars
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14
-
Clean Deadlift + Hang Power Clean + Power Clean : 1-1-1-1-1
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Power Clean : 1 Rep Max
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AMRAP 12 mins: Deadlifts, Hang Power Cleans, Front Squats and Shoulder-to-Overheads
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15
-
3x AMRAP 3 mins: Strict Pull-ups, Box Jump Overs and AbMat Sit-ups
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16
-
20 RFT: Unbroken Double Unders and Snatches
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Snatch 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1
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17
-
AMRAP 9 mins: Kettlebell Swings, Burpees, Kettlebell Swings and Box Jumps
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Muscle-ups : 3x10
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Lynne
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"Tabata" - Assault Bike (Calories)s : 8 x 20 secs / 10 secs
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"Tabata" - GHD Sit-ups : 8 x 20 secs / 10 secs
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|
|
19
-
Every 1 min for 10 mins: Shoulder Press
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10-9-8-7-6-5-4-3-2-1: Shoulder-to-Overheads and Chest-to-bar Pull-ups
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20
-
4 Deadlift + 3 Hang Power Clean + 2 Front Squat : 1 Rep Max
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FT: Rows, Hang Power Cleans and Wall Balls
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FT: Double Unders, Strict Handstand Push-ups, Double Unders, and 17 more
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21
-
Every 5 mins for 25 mins: Rows, Toes-to-bars and Strict Handstand Push-ups
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22
-
Snatch : 1 Rep Max
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Every 1 min for 15 mins: Power Snatch
|
23
-
Pause Front Squat 3-3-3-3-3
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FT: Double Unders and Front Squats
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