Sun Mon Tue Wed Thu Fri Sat

27

28

  • Alt EMOM 14 mins: Deadlifts and Push-ups
  • FT: 3x Wall Balls and Dumbbell Snatches; Farmer Carries

29

30

  • Tempo Front Squat 2-2-2-2-2
  • 5 RFT: Box Jumps and Hanging Knee Raises
  • FT: 5x 200 m, Chest-to-bar Pull-ups, Russian Kettlebell Swings and...
  • FT: 5x 200 m, Chest-to-bar Pull-ups, Russian Kettlebell Swings and...

31

  • Every 1:30 for 15 mins: Clean & Jerk
  • Alt EMOM 9 mins: Wall Sits, Power Cleans and Row Calories

Nov | 1

2

  • 3x AMRAP 5 mins: Hang Power Cleans, Box Jump Overs and Shoulder-to-Overheads

3

4

5

  • AMRAP 18 mins: Double Unders, Wall Balls, Russian Kettlebell Swings and 3 more
  • 3 RFT: 603 m, Dumbbell Snatches and Push-ups

6

  • FT: Calories Any Machines and Goblet Squats
  • Every 1 min for 6 mins: Squat Clean
  • Every 1 min for 6 mins: Squat Clean
  • Squat Clean 1-1-1-1-1-1-1-1

7

8

  • Back Squat : 5-5-5-5-5
  • FT: Wall Balls, 403 m, Wall Balls and 3 more

9

10

11

  • AMRAP 20 mins w/ Buy-in: 200 m, Dumbbell Snatches, 200 m and 10 more

12

  • Plank Hold : 1x 120 secs
  • Front Squat : 3-3-3-3-3

13

  • FT: Rows; Wall Balls, Kettlebell Swings, Sit-ups and Box Jump Overs...

14

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

15

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

16

  • AMRAP 18 mins: Hang Squat Cleans, Shoulder-to-Overheads and Pull-ups

17

18

  • Every 1:30 for 15 mins: Clean & Jerk
  • Chipper: Med Ball Carries, Russian Kettlebell Swings, Burpees and 2 more

19

  • 7x RFT: 200 m, Squat Cleans, and Pull-ups
  • 7 RFT: 200 m, Squat Cleans and Pull-ups

20

  • Back Squat : 4-4-4-4-4
  • "FGB Style" - Dumbbell Snatches, Row Calories and Push-ups

21

22

23

24

25

26

27

28

29

30