26

27

• Deadlift 3-3-3-3-3-3
• 20-15-10-15-20: Row Calories, Wall Balls and Dumbbell Snatches
• Back Squat 8-8-8-8
• AMRAP 12 mins: V-Ups, Overhead Kettlebell Walking Lunge (Left Arm)s and Overhead Kettlebell Walking Lunge (Right Arm)s

28

• 3 Position Power Snatch : 1 Rep Max
• 4 RFT: Romanian Deadlifts, Single Arm Ring Rows and Hollow Body Rocks
• AMRAP 32 mins: Assault Bike Calories, Walking Lunges, Rows and 6 more

29

• 3 RFT: Dumbbell Push Jerks and L Hangs
• AMRAP 20 mins: Kettlebell Deadlifts, Kettlebell Swings, Suitcase Carries and Push-ups
• Deadlift 10-8-6-4-2
• AMRAP 15 mins: Power Snatches and Muscle-ups

30

• Front Squat Pause 3-3-3-3-3
• 3 RFT: Strict Toes-to-bars, Farmers Walk (Kettlebell)s, Jefferson Curls and Handstand Walks
• AMRAP 30 mins: Rows, Double Kettlebell Front Rack Carries, Wall Walks and 3 more

31

• Front Squat 3-3-3-3-3-3
• Mini Jackie FT: Rows, Thrusters and Pull-ups
• FT: Rope Climbs, Clean & Jerks, Rope Climbs and 7 more

Sep | 1

• Partner WOD AMRAP 15 mins: Wall Balls, Pull-ups and Push Press

2

3

• The Seven
• The Seven

4

• Bench Press : 5-5-5-5
• 4 RFT: Side Planks, Jefferson Curls, Strict Pull-ups and Handstand Holds
• 6 RFT: Double Unders, Box Jumps and Kettlebell Swings

5

• Weighted Box Step-up 12-12-12
• 10-9-8-7-6-5-4-3-2-1: Dumbbell Snatches and Box Jumps
• 5 RFT: Handstand Walks and Air Squats

6

• Snatch Balance + 2 Overhead Squat : 1 Rep Max
• 4 RFT: Turkish Get-ups, Weighted Plank Holds and Weighted Hip Extensions
• AMRAP 30 mins: Rows, Overhead Dumbbell Carries, Box Step-ups and 5 more

7

• Partner WOD Chipper: Single Unders, Wall Balls, Kettlebell Swings and 3 more
• 10-9-8-7-6-5-4-3-2-1: Chest-to-bar Pull-ups, GHD Sit-ups and Box Jumps

8

• Clean & Jerk 1-1-1-1-1-1
• Partner WOD FT: Sumo Deadlift High-pulls, Pistols and Run Or Rows

9

10

• Partner Warm Up Assault Bike Calories : 90-60-30
• Push Press 5-5-5-5-5-5-5-5
• AMRAP 7 mins: Burpees
• Snatch 1-1-1-1-1
• Partner WOD 21-21-15-15-9-9: Dumbbell Thrusters and Pull-ups

11

• Reverse Barbell Lunge 12-12-12-12
• 4 RFT: GHD Sit-ups, Seated Dumbbell Press and Strict Pull-ups
• 9/11 9 RFT: Burpees, Kettlebell Swings and Air Squats

12

• Helen
• Karen

13

• 5 RFT: Single Arm Dumbell Bench Press, Bent Over Single Arm Dumbbell Rows, Ring Support Holds and Jefferson Curls
• Hang Power Clean : 1x3
• Run : 200/400/800 m, rest 1 min

14

• Front Squat 6 Reps
• Partner WOD Chipper: Rows, Box Step-ups, Burpees and 3 more
• Deadlift : 5-5-5-5-5
• 5 RFT: Front Rack Walking Lunges and Burpees

15

• Front Squat : 3-3-3-3-3
• Partner WOD 20 RFT: Hand Release Push-ups and Rows

16

17

• Power Clean 3-3-2-2-2-1-1
• 10 RFT: Dumbbell Hang Squat Cleans and Handstand Push-ups

18

• 6 RFT: Row Calories, Double Unders, Push-ups and Rests

19

• Back Squat : 5 Rep Max
• Karen
• Helen
• Bench Press : 5-5-5-5-5

20

• 1 Hang Squat Clean + 2 Push Jerk : 5-5-5-5-5
• 3x RFT: Yoke Carries, Bulgarian Split Squats and Plank Holds
• AMRAP 10 mins: 200/200 m, Air Squats and Kettlebell Swings
• AMRAP 10 mins: Box Jumps, No Push-up Burpees and Db Snatch Alternating Arms
• AMRAP 10 mins: 350/350 m, Sit-ups and Push-ups

21

• Dumbbell Dl, Hpc, Pj Complex : 5x5
• Swole Mates are good dates Chipper: 800/800 m, Toes-to-bars, Burpee Box Jump Overs and 2 more
• Arch Hold + Hollow Holds : Max Set
• Db Windmill 3x8
• Ring Complexes : 3x5
• Hope "FGB Style" - Burpees, Power Snatches and Box Jumps

22

• Snatch : 2-2-2-2-2-2
• AMRAP 16 mins: Push Press, Chest-to-bar Pull-ups and Pistols

23

25

26

27

28

29

30

Oct | 1

2

3

4

5

6