Sun Mon Tue Wed Thu Fri Sat

29

30

Oct | 1

  • FT: 3x Dumbbell Snatches and Pull-ups; 800 m; 3x Row Calories and Wall...

2

  • Every 3 mins for 18 mins: Deadlifts and Push-ups
  • Chipper: Rope Climbs, Dumbbell Squats, Farmer Carries and Row Calories

3

4

5

6

7

  • 4 RFT: 403 m, Wall Balls, Deadlifts and Box Jumps

8

  • Every 1 min for 12 mins: Clean & Jerks
  • Chipper: Down Ups, 200 m, Clean & Jerks and 3 more

9

10

11

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

12

  • AMRAP 20 mins: Shoulder-to-Overheads, Pull-ups and Row Calories

13

14

  • AMRAP 18 mins: Wall Balls, Deadlifts, Box Jump Overs and 10 more

15

  • 5 RFT: 403 m, Shoulder-to-Overheads and Sit-ups

16

  • FT: Rows; 3x Dumbbell Snatches and Goblet Lunges

17

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20

21

22

23

24

25

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29

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31

Nov | 1

2