30

Oct | 1

• FT: Deadlifts, Hang Power Cleans and Push Jerks

2

• Every 3 mins for 15 mins: Back Squat
• 3 RFT: Weighted Lateral Box Step-ups and Ghd Russian Twists

3

• Every 8 mins for 32 mins: 800 m, AbMat Sit-ups and Dumbbell Box Step Overs

4

• AMRAP 7 mins: Alternating Kettlebell Snatches, Double Unders, Alternating Kettlebell Snatches and Double Unders

5

• FT: Burpee (Bar Facing)s

6

7

8

• Chipper: Box Jumps, Handstand Push-ups, Push Jerks and 2 more

9

• FT: 200 m, Back Squats, 400 m and 6 more

10

• Snatch Balance + 2 Overhead Squat 1-1-1-1-1
• Hang Power Snatch + Hang Squat Snatch 1-1-1-1-1-1-1

11

• Every 1 min for 28 mins: Echo Bike Calories, Burpees, Row Calories and Burpees

12

• Nasty Girls

13

14

15

• Split Jerk : 1-1-1-1-1
• 3 RFT: Dumbbell Floor Press and Bent Over Single Arm Dumbbell Rows

16

• Every 2 mins for 10 mins: 200 m and Thrusters
• Every 2 mins for 10 mins: Row Calories and Toes-to-bars

17

• Box Jump Over : 100 Reps for Time

18

• AMRAP 12 mins: Dumbbell Box Step-ups, Dumbbell Push Jerks and Burpees

19

20

21

22

• FT: Rows, Overhead Barbell Lunges, Rows and Power Cleans

24

25

26

27

28

29

30

31

Nov | 1

2

3