Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

  • Chipper: AbMat Sit-ups, Walking Lunges, Air Squats and Push-ups
  • Shoulder Press : 5-5-5-5-5

3

4

  • Run 3 mi TT

5

  • Run 3 mi TT

6

  • 5 RFT: Pull-ups, Push-ups and Air Squats
  • Hang Power Clean : 1-1-1-1-1
  • 3 RFT: Hang Power Cleans and Burpees

7

  • Run 6 mi TT

8

9

  • 12-9-6-3: Dumbbell Thrusters and Dumbbell Push Press
  • "Tabata" - Row Calories : 8 x 20 secs / 10 secs

10

  • Run 3 mi TT

11

  • 2 RFT: 200 m and Wall Balls
  • Shoulder Press : 6x2 at 75% 1RM
  • 21-15-9: AbMat Sit-ups and Push-ups
  • Wall Sit : 3x Max Hold

12

13

  • Run 3 mi TT

14

15

  • Every 1:30 for 9 mins: Round Of Dumbbell D.T.s
  • Alt EMOM 21 mins: Row Calories + Burpees Over Rowers, Wall Balls and Dumbbell Devil Press

16

  • Run 3 mi TT

17

18

  • Run 3 mi TT

19

20

  • 3 RFT: Toes-to-bars, Kettlebell Deadlifts and 200 m
  • FQ: Barbell Good Mornings
  • "Tabata" - AbMat Sit-ups : 8 x 20 secs / 10 secs

21

  • Run 5.65 mi TT

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5