Sun Mon Tue Wed Thu Fri Sat

30

31

  • Run : 1x 3 mi

Sep | 1

  • FT: 200 m, Russian Kettlebell Swings and 400 m
  • Alt EMOM 12 mins: Deadlifts and Hollow Rocks
  • "Tabata" - Toes-to-bars : 8 x 20 secs / 10 secs

2

  • Chipper: AbMat Sit-ups, Push-ups, Air Squats and 2 more
  • Alt EMOM 15 mins: Push Jerks, Jumping Alternating Lunges and Push-ups

3

  • 3 RFT: 200 m, Toes-to-bars and Kettlebell Swings
  • Run : 1x 3 mi

4

5

  • Run 7 mi TT

6

7

  • 3 RFT: 200 m, Dumbbell Farmers Carries and Dumbbell Hang Clusters
  • FT: 2x Clean & Jerks and Double Unders; 3x 200 m, Burpees and Toes-to...

8

9

  • 3 RFT: Burpees, Box Jumps and Goblet Squats
  • Alt EMOM 10 mins: Handstand Push-ups and Kettlebell Swings
  • "Tabata" - AbMat Sit-ups : 8 x 20 secs / 10 secs

10

  • Run : 1x 3 mi

11

  • 3 RFT: Air Squats, Jumping Alternating Lunges and 200 m
  • Thruster 2-2-2-2-2-2-2
  • AMRAP 9 mins: Thrusters and Double Unders

12

  • 3 RFT: Rows, AbMat Sit-ups, and Dumbbell Deadlifts
  • AMReps 12 mins (2,4,6,...): Weighted Box Step-ups and Push-ups

13

14

  • Run : 1x 3 mi

15

  • 3 RFT: Dips, Push-ups and 200 m
  • Shoulder Press : 3-3-3-3-3
  • 6 RFT: 200 m, Russian Kettlebell Swings and Handstand Push-ups

16

  • Run : 1x 3 mi

17

  • "Tabata" - Handstand Holds : 8 x 20 secs / 10 secs
  • 3 RF-ME / 1 min Stations: AbMat Sit-ups, Push-ups and Double Unders
  • AMRAP 9 mins: Burpee Box Jumps and Deadlifts

18

  • Run : 1x 3 mi

19

20

  • Run 6 mi TT

21

  • 3 RFT: Goblet Squats, Box Jumps and 200 m
  • FT: 400 m; 3x Power Cleans, Double Unders and Front Squats; 400 m
  • Front Squat : 2-2-2-2-2

22

  • Run : 1x 3 mi

23

  • FT: 400 m, Pull-ups, 200 m and Pull-ups
  • Push Jerk 5-4-3-2-1-1, rest 2 mins

24

  • Run : 1x 3 mi

25

  • FT: 400 m, Jumping Alternating Lunges and Dumbbell Shoulder Press
  • Push Press : 2-2-2-2-2
  • FT: Hang Power Cleans; 2x Push Press, Double Unders and 400 m...

26

  • 6 RFT: Russian Kettlebell Swings, 100 m and Burpees
  • FT: Partner Runs; 16x Pull-ups, Push-ups and Dumbbell Front Squats...

27

28

29

30

Oct | 1

2

3