Sun Mon Tue Wed Thu Fri Sat

30

31

Sep | 1

  • FT: 800 m, Dumbbell Snatches, Burpees and 7 more

2

  • Every 1 min for 14 mins: Clean & Jerks
  • AMRAP 8 mins: Thrusters and Sit-ups

3

4

  • 5x RFT: Row Calories, Sit-ups and Down-ups

5

6

7

8

  • Alt EMOM 12 mins: Dumbbell Step Back Lunges and Forearm Plank Holds
  • 10 RFT: Assault Bikes

9

  • Alt EMOM 20 mins: Shoulder-to-Overheads, Sit-ups, Row Calories and Farmer Carries

10

11

  • AMRAP 8 mins: Goblet Squats, Double Unders and 200 m
  • AMRAP 8 mins: Russian Kettlebell Swings, Double Unders and 200 m
  • AMRAP 4 mins: Goblet Squats and Russian Kettlebell Swings

12

  • AMRAP 12 mins: Row (calories)s
  • AMRAP 12 mins: Hang Power Cleans and Box Jumps

13

14

  • 7 RFT: Russian Kettlebell Swings and Air Squats
  • Every 1 min for 12 mins: Clean

15

16

  • AMReps 18 mins: Shoulder-to-Overheads, Deadlifts, Box Jump Overs and 37 more

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3