Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

4

  • 12-9-6-3: Dumbbell Thrusters and Dumbbell Push Press
  • Push Press : 6x5 at 65% 1RM
  • 5 RFT: 200 m, Kettlebell Swings and Push Press
  • 21-15-9: Kettlebell Goblet Squats and AbMat Sit-ups
  • AMRAP 7 mins: Front Squats and Box Jumps

5

6

  • Hang Power Clean : 1-1-1-1-1

7

8

9

10

11

12

13

14

15

16

17

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

18

  • 3 RFT: Russian Kettlebell Swings, 200 m and Box Jumps
  • Front Squat : 6x3 at 75% 1RM
  • 5 RFT: 200 m, Pull-ups and Burpees

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5