Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

  • AMRAP 20 mins: Dumbbell Thrusters, Dumbbell Suitcase Carries, Devils Press and 2 more

3

  • FT: 400 m, Power Snatches, 400 m and 2 more

4

  • "Tabata" - Dumbbell Hang Squat Cleans and Toes-to-bars : 8 x 20 secs / 10 secs

5

6

  • One Arm Dumbbell Clean And Jerk 5-5-5-5-5-3-1-1

7

  • 6 RFT: Dumbbell Front Rack Box Step-ups and Sandbag Carries

8

9

  • FT: Ring Rows and Push Press

10

  • Lifting: Squat Cleans and Front Squats

11

  • FT: 200 m, Deadlifts, Ring Push-ups and 7 more

12

13

  • Assault Bike : 6x 0.5 m

14

  • FT: 800 m, Dumbbell Snatches, 400 m and 3 more

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5