Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

  • Hotshots 19

3

  • Good Morning : 5-5-5-5-5
  • Bench Press : 5-5-5-5-5
  • 6x RFT: Double Unders, Box Jumps and Push-ups

4

  • Weighted Box Step-up 12-12-12
  • 10-9-8-7-6-5-4-3-2-1: Dumbbell Snatches and Box Jumps

5

  • Alt EMOM 14 mins: Double Unders and Bar Facing Burpees
  • 3 RFT: Dumbbell Power Cleans and Assault Bike Calories
  • Snatch Balance + 2 Overhead Squat : 1 Rep Max
  • Every 1 min for 6 mins: Power Snatch
  • 4 RFQ: Turkish Get-ups, Weighted Planks and Weighted Hip Extensions

6

  • Chipper: Single Unders, Wall Balls, AbMat Sit-ups and 4 more
  • Push Press 10-10-10-10-10
  • Front Racked Alternating Reverse Lunge 10-10-10-10

7

8

9

  • CrossFit Games Open 12.1

10

  • Dumbbell Push Press 5-5-5-5-5-5-5-5
  • Assault Bike Calories : 90-60-30, rest 2 mins
  • 9 RFT: Sumo Deadlift High-pulls, Kettlebell Swings and Air Squats
  • 3 RFQ: Single Arm Kettlebell Overhead Carries, Single Arm Kettlebell Front Rack Carries and Kettlebell Suitcase Carries

11

12

  • Snatch : 1 Rep Max
  • Clean & Jerk : 1 Rep Max

13

14

  • Hang Clean & Jerk : 1 Rep Max

15

16

  • "FGB Style" - Kettlebell Swings, Assault Bike Calories, Air Squats, and No Push-up Burpees
  • 2 Strict Press + 2 Push Press : 1 Rep Max

17

  • Clean & Jerk 3-2-1-3-2-1-3-2-1
  • Every 1 min for 7 mins: Clean & Jerk
  • 6x RFT: Row Calories, Double Unders and Push-ups

18

  • Back Squat With 2 Sec Pause : 5 Rep Max
  • 4 RFT: 350 m, Rows and Medicine Ball Cleans

19

  • Snatch : 3-2-1-3-2-1-3-2-1
  • Every 1 min for 7 mins: Power Snatch
  • 2 RFQ: Rear Foot Elevated Split Squats, Yoke Carries and Plank Holds

20

  • Back Squat : 8-8-8, rest 2 mins
  • "FGB Style" - Overhead Squats, Toes-to-bars, Row Calories and Double Unders
  • Every 1 min for 12 mins: Pull-ups and Wall Balls
  • Every 1 min for 12 mins: Double Unders and Assault Bike Calories

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5