Sun Mon Tue Wed Thu Fri Sat

29

30

  • Overhead Squat : 1-1-1-1-1
  • 5 RFT: Pull-ups, Push Press, and Box Jumps

Oct | 1

  • 2 Front Squat + Split Jerk : 1-1-1-1-1
  • 3 RFT: Back Extension (GHD)s and GHD Sit-ups

2

3

4

  • Alt EMOM 14 mins: Deadlifts and Strict Handstand Push Ups (Unbroken)s
  • Run Sprint : 6x 200 m at 85%, rest 1 min
  • Plank Hold : 2x Max Hold

5

  • 21-15-9: Chest-to-bar Pull-ups and Burpee Box Jumps
  • 21-15-9: Handstand Push-ups and Hang Power Cleans
  • 21-15-9: Toes-to-bars and Overhead Squats
  • Back Squat : 3-3-3-3-3

6

7

8

  • 10-12-14: Weighted GHD Back Extensions and Weighted GHD Sit-ups
  • Chipper: 200 m, Hang Power Snatches, Overhead Squats, and 6 more

9

  • CrossFit Games Open 17.5
  • Alt EMOM 28 mins: Assault Bike Calories, Ring Rows, Plate Shoulder Press, and AbMat Sit-ups

10

11

  • Assault Bike 10 mi TT

12

  • Snatch : 1 Rep Max
  • Squat Clean & Jerk : 1 Rep Max

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2