Sun Mon Tue Wed Thu Fri Sat

30

  • FQ: Jump Rope Singles, Sit-ups, and Wall Climbs
  • 4 RFQ: Bench Press and Lateral Shoulder Dumbbell Raises
  • 4 RFQ: Safety Bar Squats and One Arm Kb Single Leg Rdls

31

Sep | 1

2

3

4

  • 3 RFQ: Scapular Retractions, Scap Push-ups, and Sit-ups
  • Chin Up (Strict)s : 3x5
  • 4 RFQ: Cleans, Wall Climbs, and Rdls

5

  • 2 RFQ: Squat Cleans and Plyometric Push-ups
  • 3 RFQ: 3-secs Bottom Pause Back Squats, Speed Back Squats, Single Arm Kettlebell Bent Over Rows, and Single Arm Dumbbell Curls

6

7

  • 3 RFQ: Knees-to-elbows, Air Squats, and Alternating Box Step-ups
  • Safety Bar Squat 6-6-6-6, rest 1 min
  • 4 RFQ: Tall Kneeling Single Arm Dumbbell Press and Lateral Shoulder Dumbbell Raises

8

9

  • 2 RFQ: Jumping Pull-ups and Lateral Shoulder Dumbbell Raises
  • 4 RFQ: Kettlebell Sumo Squats, Alternating Goblet Box Step-ups, Dumbbell Strict Press, and Side Plank Hip Raises

10

11

  • 2 RFQ: Ab Wheel Roll Outs and Half Turkish Get-ups
  • 3 RFQ: Unbroken Kettlebell Swing (Russian)s and Burpees
  • 3 RFT: Touch & Go Power Cleans and Tricep Dips

12

  • Single Unders : 1x200
  • 4 RFQ: Wall Climbs, 30 in Box Jumps, and Deadlifts
  • Run 400 m TT
  • 4 RFT: Safety Bar Squats, Box Push-ups, and Double Kettlebell Farmers Carries

13

14

15

16

  • Air Squats : 1x100
  • 3 RFT: Alternating Oh Kb Lunges, Single Arm Dumbbell Thrusters, Reverse Sit-ups, and Half Kneeling Single Arm Shoulder Press

17

  • 2 RFQ: Lateral Shoulder Dumbbell Raises and Wall Climbs
  • Deadlift 5-5-5-5, rest 1 min

18

  • AMRAP 20 mins: Bulgarian Split Squats, One Arm Kb Single Leg Rdls, Box Jump Overs, and Tricep Dips

19

  • 2 RFQ: AbMat Sit-ups and Unbroken Wall Balls
  • 5 RFT: Lateral Shoulder Dumbbell Raises, Lateral Shoulder Dumbbell Raises, Tall Kneeling Dumbbell Shoulder Press, and 2 more
  • 3 RFQ: Barbell Rdls and Push-ups
  • 4 RFT: Bench Press and Single Arm Dumbbell Power Cleans

20

21

22

23

  • 3 RFQ: Bench Press and Dumbbell Flies
  • 3 RFQ: Deadlifts and Renegade Rows

24

  • 2 RFQ: Air Squats and One Arm Kb Single Leg Rdls
  • 5 RFQ: Safety Bar Squats, Kettlebell Suitcase Deadlifts, and Lateral Shoulder Dumbbell Raises

25

26

27

28

29

30

Oct | 1

2

3