Sun Mon Tue Wed Thu Fri Sat

30

31

Sep | 1

2

3

  • Chipper: Air Squats, Lunges, Sit-ups, and 2 more

4

  • Every 1 min for 10 mins: Elevated Feet Burpees, Lying Leg Lift Twists, and Hollow Rocks

5

6

  • Every 3 mins for 30 mins: Row Max Distances, Rests, Deadlifts, and Reverse Sit-ups
  • Deadlift : 2-2-2-2-2-2-2-2-2-2

7

  • AMRAP 10 mins w/ Buy-in: Hollow Lifts, Superman Lifts, Candle Sticks, and 2 more

8

  • 3 RFT: Push-ups, V-ups, Sumo Deadlift High-pulls, and 3 more

9

  • 3 RFT: Straight Leg Sit-ups, Table Top (Hold)s, Alternating Single Leg V-ups, and Russian Twists

10

  • 2 RFT: Single Arm Kettlebell Front Squats, Lunges, Hollow Body Bicycles, and 2 more

11

12

13

  • FT: Band Bent Over Rows, Straight Leg Sit-ups, Lying Toe Touches, and 20 more

14

  • Alt EMOM 10 mins: Strict Push Up Burpees, Rolling V Ups, Plank Jacks, and Lying Leg Raises

15

16

17

  • FQ: Alternating Dumbbell Snatches, V-ups, Alternating Dumbbell Snatches, and 3 more
  • Squat Snatch : 2-2-2-2-2

18

19

20

21

  • 5 RFT: Deadlifts, Push-ups, and Box Jump Overs
  • Deadlift : 3-3-3
  • Deadlift : 1x2

22

23

24

25

26

27

28

29

30

Oct | 1

2

3