Mon Tue Wed Thu Fri Sat Sun

31

  • 4x AMRAP 5 mins: Power Cleans, Push Press, Strict Pull-ups and Strict Toes-to-bars

Sep | 1

  • FT: Kettlebell Goblet Lunges, Row Calories, Kettlebell Goblet Lunges, and 17 more

2

3

  • Alt EMOM 20 mins: Kipping Pull-ups and Thrusters
  • Alt EMOM 9 mins: Burpees and Thrusters

4

  • Shoulder Press
  • Push Press
  • Push Jerk
  • Split Jerk

5

6

7

  • Dumbbell DT

8

  • Front Squat : 2-2-2-2-2-2-2

9

  • AMRAP 7 mins: Box Step-ups, Push-ups and AbMat Sit-ups
  • AMRAP 7 mins: Box Step-ups, Push-ups and AbMat Sit-ups
  • AMRAP 7 mins: Box Step-ups, Push-ups and AbMat Sit-ups

10

11

12

13

14

  • Squat Clean : 3-3-3-3-3
  • Squat Clean : 1 Rep Max

15

  • FT: Box Step-ups, Pull-ups, Push Press and 6 more

16

  • 7 RFT: Row Calories, Push-ups, Kettlebell Swings and Push-ups

17

  • Overhead Squat : 10-10-10

18

  • Shoulder Press : 3-3-3-3-3

19

20

21

  • Deadlift : 3-3-3
  • 5 RFT: Deadlifts, Push-ups and Box Jump Overs

22

  • Push Press : 3-3-3-3-3
  • "Tabata" - Box Jumps and Toes-to-bars : 4 x 20 secs / 10 secs
  • Push Press : 1 Rep Max

23

  • 10 RFT: Squat Cleans and Double Unders

24

  • Every 1 min for 7 mins: Strict Pull-up
  • Every 1 min for 7 mins: Pull-up (kipping)
  • Row 2000 m TT

25

26

27

28

29

30

Oct | 1

2

3

4