Sun Mon Tue Wed Thu Fri Sat

Sep | 1

  • FT: 4x Burpees and Power Cleans; Farmer Carries; 3x Row Calories and...

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 : 5-5-5-5-5
  • AMRAP 9 mins: Wall Balls, Russian Kettlebell Swings and Box Jumps

5

  • AMRAP 20 mins: Push-ups, Sit-ups and Double Unders

6

  • Back Squat : 3-3-3-3-3

7

8

9

  • 9 RFT: 200 m, Bar Facing Burpees and Ground-to-Overheads

10

  • FT: 3x 403 m and Chest-to-bar Pull-ups; 3x Alternating Dumbbell...

11

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

12

  • Every 1 min for 12 mins: Clean & Jerk
  • Chipper: 403 m, Thrusters, Rows and Rope Climbs

13

  • AMRAP 21 mins: Kettlebell Swings, Wall Balls and Sit-ups

14

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

15

16

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

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Oct | 1

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