Sun Mon Tue Wed Thu Fri Sat

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  • Every 1:30 for 15 mins: Row Calories and Clean & Jerks

Nov | 1

  • FT: 603 m, Front Squats, Burpees and 9 more

2

3

4

5

6

7

8

  • Back Squat : 5-5-5-5-5
  • Strict Pull-ups : 3x10
  • FT: Wall Balls, 403 m, Wall Balls and 3 more

9

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11

12

  • Front Squat : 3-3-3-3-3
  • Plank Hold : 1x 120 secs
  • 5x RFT: Sled Pushes and Shoulder-to-Overheads

13

14

  • AMReps 4 mins: Rows and Power Cleans
  • AMReps 4 mins: Farmer Carries and Barbell Lunges
  • Every 1 min for 12 mins: Clean & Jerk

15

  • 5 RFT: 403 m, Deadlifts, Burpees and Double Unders

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