Sun Mon Tue Wed Thu Fri Sat

30

  • Run : 1 min/2 mins/3 mins/2 mins/1 min at 85%

31

Sep | 1

  • 4 RF-ME: Burpees

2

  • FT: Single Arm Dumbbell Snatches, Dumbbell Squats, Low Ring Muscle-ups and Double Unders
  • Handstand Walk : Max Distance
  • Handstand Hold : 1x 60 secs
  • Box Walk Outs : 3x5
  • Plank Shifts : 3x16

3

4

  • Hollow Hold : 1x 90 secs
  • Box Weight Shifts : 3x12
  • Back Squat : 5-5-5-5-5
  • FQ: Handstand Wall Kick-ups

5

  • AMReps 8 mins (2,4,6,...): Hang Power Snatches and Shuttle Runs

6

7

  • DT
  • Handstand Hold : 1x 60 secs
  • FQ: Forward Seal Walks and Backward Seal Walks
  • Box Walk Arounds : 3x2
  • FQ: Straight Leg Bear Crawls

8

  • Half Murph

9

  • Every 2 mins for 20 mins: Toes-to-bars and Sprints

10

11

  • Run 5 km TT

12

13

14

  • Annie
  • Hollow Hold : 1x 90 secs
  • Seated Dumbbell Press : 3x10
  • Box Walk Out + 2 Shoulder Taps : 3x5
  • FQ: Handstand Walk Practice

15

  • Lifting: Power Cleans, Front Squats and Squat Cleans
  • Pull-up Bar Hang : 1x 180 secs

16

  • Collin

17

18

  • Handstand Hold : 1x 60 secs
  • Box Walk Arounds : 3x2
  • FQ: Forward Seal Walks and Backward Seal Walks
  • Squat Snatch : 1-1-1-1-1-1-1

19

20

  • Every 3 mins for 15 mins: Double Unders, Single Arm Kettlebell Thrusters, and Pull-ups

21

  • AMRAP 25 mins: Assault Bike Calories, 400 m, Pull-ups, and 6 more

22

  • AMRAP 15 mins: Russian Kettlebell Swings, Burpees and V-ups
  • Hollow Hold : 1x 90 secs
  • Seated Dumbbell Press : 3x10

23

24

  • Shuttle Sprint 1000 m TT

25

  • 10-9-8-7-6-5-4-3-2-1: Shoulder Press and Strict Pull-ups
  • Box Walk Out + 2 Shoulder Taps : 3x5
  • FQ: Handstand Walk Practice

26

27

  • The Chief

28

29

30

Oct | 1

2

3