Sun Mon Tue Wed Thu Fri Sat

Sep | 1

  • Alt EMOM 6 mins: Trx Body Saws and Turkish Sit-ups
  • FT: 4x Burpees and Power Cleans; Farmer Carries; 3x Row Calories and...

2

  • FT: 603 m, Dumbbell Snatches, 603 m and 9 more
  • Banded Bicep Curl : 3x15
  • 3 RFQ: Weighted Sit-ups and V-ups

3

  • CrossFit Games Open 15.5
  • Hang Muscle Snatch 3-3-3
  • Every 1:30 for 15 mins: Snatch
  • 3 RFQ: Seated Dumbbell Z Press, Double Kettlebell Overhead Holds, Hollow Rocks, and Banded Face Pulls
  • "Tabata" - Assault Bikes : 12 x 20 secs / 10 secs

4

5

  • Deadlift 3-3-3-3-3-10
  • Push Press 2-2-2-1-1-1
  • 18-15-12-9-6-3: Assault Bike Calories, Chest-to-bar Pull-ups, and Burpee Box Jump Overs

6

  • Lap Swim 800 yd TT
  • "Death By" - Muscle-up : 2 reps + 1 rep / 5 mins
  • Every 1:30 for 15 mins: Double Unders and Squat Cleans
  • Split Jerk : 2-2-2
  • 3 RFT: 403 m and Rows

7

  • AMRAP 18 mins: Toes-to-bars, Power Snatches, and Wall Balls
  • Landmine Single Leg Romanian Deadlift 3x8
  • Tempo Lateral Box Step Up 3x5
  • Ring Plank Hold : 3x 45 secs
  • 3 RFQ: Sled Pushes, Double Kettlebell Overhead Carries, and Double Kettlebell Farmers Carries

8

  • 4 RFT: Rows, 403 m, and Assault Bike Calories
  • 4 RFT: GHD Sit-ups and Strict Hanging Leg Raises

9

10

11

12

  • Every 1 min for 12 mins: Snatch
  • Chipper: Rows, Front Squats, 400 m and Rope Climbs

13

  • Alt EMOM 6 mins: Ring Muscle-ups and 2 Arm Turkish Sit Ups
  • AMRAP 21 mins: Kettlebell Swings, Wall Balls and Sit-ups
  • Back Squat : 3x10
  • Strict Handstand Push-ups : 5x2

14

  • 4 RFT: 403 m, Double Unders, Power Cleans and Squat Cleans
  • 3 RFQ: Extended Plank Holds, Side Plank Hip Abductions, and Trx Pikes

15

  • Alt EMOM 16 mins: Assault Bikes and Bar Muscle-ups

16

  • Strict Handstand Push-ups : 5x2
  • Tempo Front Squat 3x4
  • 21-15-9: Row Calories, Thrusters, and Burpee Box Jump Overs
  • Band Tricep Push Downs : 3x15
  • Kettlebell Bicep Curl 3x6

17

  • Alt EMOM 10 mins: Assault Bike Calories and Toes-to-bars
  • Hang Muscle Snatch 2-2-2-2-2
  • Snatch 5x2
  • AMRAP 7 mins: Alternating Dumbbell Snatches, Chest-to-bar Pull-ups, and Single Arm Dumbbell Overhead Walking Lunges
  • AMRAP 7 mins: Row Calories and Shoulder-to-Overheads
  • Ring Plank Hold : 3x 45 secs
  • Reverse Hyper : 3x12

18

19

  • Deadlift 2-10
  • Weighted Strict Pull-up : 5x3
  • Weighted Hollow Rock 3x10
  • Chipper: Power Cleans, Ring Dips, Clean & Jerks, and 3 more
  • 3 RFT: 800 m and Rows
  • Swim 900 yd TT

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5