Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

  • Every 1:30 for 15 mins: Squat Snatch
  • Chipper: Row Calories, Burpee Box Jump Overs, Toes-to-bars, and 2 more

3

  • Strict Press : 5-5-5
  • Deficit Snatch Deadlift : 3-3-3
  • Pause Push Jerk 2-2-2-2-2-2
  • 3 RFT: Wall Balls and Strict Pull-ups

4

5

  • Snatch Balance + 2 Overhead Squat : 1-1-1-1-1
  • 3 RFT: Hang Power Cleans, Double Unders, Deficit Handstand Push-ups, and Ski Ergs
  • Weighted Dip 8-8-8-8

6

  • FT: GHD Sit-ups, Bike Erg Calories, and Toes-to-bars
  • 10 RFT: Inverted Ring Rows and Push-ups

7

  • Chipper: Hang Power Snatches, Assault Bike Calories, Power Snatches, and 3 more
  • Back Squat : 3x10

8

9

  • Every 1:30 for 18 mins: Squat Snatch
  • 5 RFT: Bike Ergs, Double Unders, and Toes-to-bars

10

  • Push Jerk 1-1-1-1-1-1-1
  • Deficit Snatch Grip Deadlift : 3-3-3

11

12

13

  • FT: Assault Bike Calories, Power Cleans, Assault Bike Calories, and 5 more
  • Squat Clean 2-2-2-1-1-1-1

14

15

  • Back Squat 10-10-20
  • 15-12-9-12-15: Toes-to-bars, Deficit Push-ups, and Ski Erg Calories

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5