Sun Mon Tue Wed Thu Fri Sat

29

30

  • Clean & Jerk : 1 Rep Max
  • 3 RFT: Shuttle Runs and Walking Lunges
  • FT: Double Unders, Clean & Jerks, Double Unders, 7 and more

Oct | 1

  • 4 RFT: Wall Balls and Toes-to-bars
  • Shoulder Press : 6x2 at 80% 1RM
  • FT: Row (calories)s and AbMat Sit-ups

2

3

  • Chipper: 400 m, Air Squats, 400 m and 5 more

4

  • FT: Bear Crawls and 200 m
  • Push Press : 6x2 at 80% 1RM
  • AMRAP 12 mins: 200 m, Burpees and Kettlebell Swings

5

6

7

  • AMReps 3 mins: Wall Balls
  • AMRAP 11 mins: 400 m and Farmers Walk (Dumbbell)s
  • Back Squat : 6x2 at 80% 1RM

8

  • Push Jerk : 6x2 at 75% 1RM
  • Chipper: Kettlebell Swings, 400 m, Kettlebell Swings and 3 more
  • AMRAP 10 mins: Push Jerks, Front Squats and Double Unders

9

10

  • down and up

11

  • 3 RFT: Run Or Rows, Power Snatches and Clean & Jerks
  • CrossFit Games Open 20.1 - Rx'd

12

  • Mini-"Panic Breathing": Rows, Front Rack Holds
  • AMRAP 15 mins: Row Calories, Wall Balls and AbMat Sit-ups

13

14

  • 3 RFQ: Barbell Good Mornings and Front Squat Pauses
  • Alt EMOM 16 mins: Front Squats, Front Squats, Front Squats and 5 more
  • AMRAP 12 mins: Medicine Ball Runs and Kettlebell Goblet Squats

15

  • Alt EMOM 12 mins: Shoulder Press, Shoulder Press, Shoulder Press and 3 more
  • 5 RFT: Push Press and AbMat Sit-ups
  • Double Unders : 100 Reps for Time

16

17

18

19

20

21

  • 3 RFT: Push-ups, Dumbbell Shoulder Press and AbMat Sit-ups
  • Alt EMOM 12 mins: Push Press, Push Press, Push Press and 3 more
  • 21-15-9: Push Press and Pull-ups

22

23

24

25

26

27

28

29

30

31

Nov | 1

2