Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

  • FT: 603 m, Dumbbell Snatches, 603 m and 9 more

3

  • 5 RF-ME: Calories Any Machines, Rope Climbs, Burpees and 2 more

4

  • Front Squat : 5-5-5-5
  • AMRAP 9 mins: Assault Bike Calories, Russian Kettlebell Swings, and Box Jumps

5

6

  • Run 3 mi TT

7

8

9

  • 8 RFT: 200 m, Burpees and Ground-to-Overheads

10

  • FT: Row Calories; 3x 403 m and Pull-ups; 3x Dumbbell Snatches and Box...

11

  • Back Squat : 4-4-4-4
  • AMRAP 7 mins: Deadlifts, Push-ups and Double Unders

12

13

14

  • 4 RFT: 403 m, Double Unders, Power Cleans and Squat Cleans

15

16

  • Every 1:30 for 15 mins: Clean & Jerk
  • 3x AMRAP 3 mins: Wall Balls, Deadlifts, Double Unders and Max Rep Burpees

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5