Sun Mon Tue Wed Thu Fri Sat

30

31

  • FT: L-Sits and 200 m
  • Sprint : 5x 50 m

Sep | 1

2

  • 4 RF-ME: Burpees
  • Plank Hold : 1x 120 secs
  • Farmers Carry : 1-1-1

3

4

  • FT: Push Press, Ring Rows and Row Calories
  • Single Arm Dumbbell Row : 12-12-12-12
  • Barbell Bent Over Row : 12-12-12-12
  • Overhead Carry : 1-1-1

5

6

7

  • 5 RFT: Deadlifts, Hang Power Cleans and Push Press
  • Clean Pull : 5-5-5-5
  • Overhead Carry : 1-1-1

8

  • FT: 400 m, Pull-ups, Push-ups and Air Squats
  • Barbell Bent Over Row : 12-12-12-12
  • Single Arm Dumbbell Row : 12-12-12-12

9

  • Every 2 mins for 20 mins: Toes-to-bars and Sprints
  • Farmers Carry : 1-1-1

10

11

  • Lifting: Power Cleans, Front Squats and Power Clean + Front Squats

12

13

14

  • The Seven

15

  • Run : 2x 200 m, rest 2 mins
  • Run : 1x 20 mins

16

  • 40-30-20-10: Single Unders and AbMat Sit-ups
  • Box Jump : 1x30

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3