Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

4

5

6

7

8

  • Bike Erg : 45 mins at 70%

9

  • Gymn

10

  • Weighted Dip , rest 2 mins
  • Bench Press , rest 2 mins

11

12

  • 5 RFQ: Strict Chest-to-bar Pull-ups and Ring Rows
  • Front Squat , rest 2 mins
  • 2 RFT: Rows and Assault Bike Calories

13

  • AMRAP 20 mins: Row Calories, Double Unders and Wall Balls

14

15

  • 4 RFT: Yoke Carries, Walking Lunges, Farmer Carries, and Bike Erg Calories
  • Leg Raises : Max Set

16

  • Gymn

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5