Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

  • Chipper: AbMat Sit-ups, Walking Lunges, Air Squats and Push-ups
  • FT: 2 mi, Cleans and Rows

3

  • 5 RFT: 200 m, Kettlebell Swings and Push Press
  • 12-9-6-3: Dumbbell Thrusters and Dumbbell Push Press
  • Push Press : 6x5 at 65% 1RM

4

  • Front Squat : 6x5 at 75% 1RM
  • AMRAP 7 mins: Front Squats and Box Jumps
  • 21-15-9: Kettlebell Goblet Squats and AbMat Sit-ups

5

  • Every 3 mins for 24 mins: 200 m, Push-ups, AbMat Sit-ups and Double Unders

6

7

  • FT: 1 mi; 5x Double Unders and AbMat Sit-ups; 1 mi
  • AMReps 8 mins: Back Squat

8

9

  • FT: 400 m, Bear Crawls, 200 m and Bear Crawls
  • Back Squat : 6x5 at 75% 1RM
  • 5 RFT: 200 m, Pull-ups and Burpees

10

  • Thruster : 6x2 at 75% 1RM
  • 3 RFT: Farmers Walk (Kettlebell)s and Russian Kettlebell Swings
  • 21-15-9: Power Cleans and Thrusters

11

12

13

14

15

16

  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • Push Press : 6x3 at 75% 1RM
  • 5 RFT: Push Press and Double Unders

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5