Sun Mon Tue Wed Thu Fri Sat

Sep | 1

  • FT: 4x Burpees and Power Cleans; Farmer Carries; 3x Row Calories and...

2

3

  • 5 RF-ME: Calories Any Machines, Rope Climbs, Burpees and 2 more

4

  • Front Squat : 5-5-5-5-5
  • AMRAP 9 mins: Wall Balls, Russian Kettlebell Swings and Box Jumps

5

6

  • Every 1 min for 6 mins: Squat Clean
  • AMReps 10 mins: Row Calories
  • Every 1 min for 6 mins: Squat Clean

7

8

  • AMRAP 18 mins: Dumbbell Snatches, Box Jumps, Wall Balls and 7 more

9

  • 8 RFT: 200 m, Burpees and Ground-to-Overheads
  • 9 RFT: 200 m, Bar Facing Burpees and Ground-to-Overheads

10

  • FT: 3x 403 m and Chest-to-bar Pull-ups; 3x Alternating Dumbbell...

11

12

  • Every 1 min for 12 mins: Clean & Jerk
  • Chipper: 403 m, Thrusters, Rows and Rope Climbs

13

  • AMRAP 21 mins: Kettlebell Swings, Wall Balls and Sit-ups

14

15

  • Run 1 mi TT
  • AMReps 9 mins (2,4,6,...): Pull-ups, Push-ups, and Back Rack Barbell Lunges

16

  • Every 1:30 for 15 mins: Clean & Jerk
  • 3x AMRAP 3 mins: Wall Balls, Deadlifts, Double Unders and Max Rep Burpees

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5