Sun Mon Tue Wed Thu Fri Sat

29

30

  • Every 1 min for 10 mins: Clean & Jerk
  • FT: Rows and Clean & Jerks

Oct | 1

2

  • FT: 3x Dumbbell Snatches and Pull-ups; 800 m; 3x Row Calories and Wall...

3

  • Alt EMOM 14 mins: Deadlifts and Strict Deficit Handstand Push-ups

4

  • 2x 2 mins RemReps: 200 m, Shoulder-to-Overheads, Box Jump Ove...

5

  • Tempo Front Squat : 3-3-3-3-3

6

7

8

9

  • Chipper: Down Ups, 200 m, Clean & Jerks and 3 more
  • Every 1 min for 12 mins: Double Unders and Clean & Jerks
  • Every 1 min for 12 mins: Snatch

10

11

  • 10-9-8-7-6-5-4-3-2-1: Alternating Dumbbell Snatches and Toes-to-bars
  • Back Squat : 5-5-5-5-5, rest 2 mins

12

  • 5 RFT: Assault Bike Calories, Single Arm Dumbbell Hang Clean & Jerks, and Push-ups

13

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15

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18

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20

21

22

23

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25

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29

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31

Nov | 1

2