Mon Tue Wed Thu Fri Sat Sun

26

27

28

  • AMRAP 19 mins: Rows, Box Step-ups, Assault Bike Calories, and Russian Kettlebell Swings

29

  • Barbell Hip Thrust (Single Leg) : 8-8-8

30

31

Sep | 1

2

  • FT: 603 m, Dumbbell Snatches, 603 m and 9 more

3

  • Every 15 mins for 30 mins: Rows, Rests, Assualt Airdyne (Calories)s, and 2 more

4

  • Deficit Bulgarian Split Squat 6-6-6
  • Belt Squat : 8-8-8
  • Ring Rows : 3x Max Rep
  • Row : 8x 250 m, rest 1 min

5

6

  • Batwing Row 8-8-8
  • Weighted Box Step-up 6-6-6
  • AMReps 10 mins: Row Calories
  • Snatch Grip Deadlift : 3-3-3-3

7

  • 3 RFT: Power Cleans, Back Rack Barbell Lunges, Rows, and 200 m

8

9

  • 10 RFT: 200 m, Bar Facing Burpees and Ground-to-Overheads

10

  • Dumbell Deficit Bulgarian Split Squat 3x8
  • FT: 3x 403 m and Chest-to-bar Pull-ups; 3x Alternating Dumbbell...

11

  • Belt Squat 3x8
  • Batwing Row 8-8-8
  • Barbell Hip Thrust 3x8
  • 4x RFT: Assault Bike Calories and Rows

12

  • Chipper: Assault Bike Calories, Dumbbell Walking Lunges, Rows, and 2 more

13

  • Chipper: Rows, Farmer Carries, Rows, and 5 more

14

15

16

  • 3 Position Snatch Grip Deadlift 3-3-3-3-3
  • 3x AMRAP 3 mins: Wall Balls, Deadlifts, Double Unders and Max Rep Burpees

17

  • AMRAP 19 mins: Row Calories, Single Arm Dumbbell Hang Clean & Jerks, and GHD Sit-ups
  • AMRAP 6 mins: Assault Bike Calories, Russian Kettlebell Swings, and Ring Rows

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5

6