Mon Tue Wed Thu Fri Sat Sun

30

  • Every 1:30 for 15 mins: Clean & Jerk
  • FT: Rows and Clean & Jerks
  • Row 1000 m TT

Oct | 1

2

3

4

  • Deadlift : 5x5

5

  • AMRAP 9 mins: Kettlebell Swings, Barbell Lunges, Double Unders and Handstand Walks

6

7

8

9

10

11

12

  • 3 RFQ: Strict Hanging Knee Raises and Dumbbell Walking Lunges
  • AMRAP 13 mins: Power Cleans and Box Jump Overs
  • Deadlift : 5x3

13

  • Strict Press 5-2-1-1-1-6

14

15

16

17

  • Every 1:30 for 15 mins: Squat Clean
  • FT: Rows; 3x Dumbbell Snatches and Goblet Lunges

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2

3