Sun Mon Tue Wed Thu Fri Sat

30

  • AMRAP 16 mins: Dumbbell Goblet Squats, Dumbbell Plank Pull Acrosses, Broad Jumps, and Weighted Straight Leg Sit-ups

31

  • 5-10-15-20-25-20-15-10-5: Dumbbell Hang Muscle Snatches, Dumbbell Squat Cleans and Dumbbell Hang Muscle Cleans

Sep | 1

2

3

  • AMRAP 15 mins: Jump Rope Singles, Single Arm Dumbbell Swings, AbMat Sit-ups, and Push-ups

4

  • 5 RFT: Rdls, Forward Lunges, Rhomboid Shrugs, and Jumping Jacks

5

  • Chipper: Single Arm Dumbbell Push Press, Air Squats, Single Arm Tricep Kickbacks, and 2 more

6

7

  • Burpees : 47 Reps for Time
  • AMRAP 9 mins: Hang Power Cleans, Prisoner Kneel To Stands, and V-ups

8

  • AMRAP 20 mins: Front Squats, Rotating Hip Planks, Single Arm Dumbbell Hang Power Snatches, and Jump Rope Singles

9

  • FT: Double Unders; 4x Single Arm Dumbbell Swings, Skater Jumps, and Push-up

10

11

  • 9-11-21: Thrusters, Dumbbell Lat Pull Overs, and Broad Jumps
  • Bicep Curl 3x13

12

  • Strict Press 3x10
  • Barbell Good Morning 3x10
  • Barbell Bent Over Row (Supinated Grip) 3x12
  • 15 RFT: Jumping Jacks and Butterfly Sit-ups

13

14

  • AMRAP 30 mins: Jump Rope Singles, Burpees, Glute Bridges, and 4 more

15

  • AMRAP 3 mins: Supinated Barbell Bent Over Rows and Weighted Step-ups
  • AMRAP 3 mins: Hang Power Snatches and Double Unders
  • AMRAP 3 mins: Sit-ups and Overhead Squats

16

17

  • AMRAP 20 mins: Front Squats, Lateral Burpee Over Bars, Dumbbell Front Rack Lunges, and Barbell Floor Wipers

18

19

20

21

  • 3 RFT: Thrusters and Barbell Bent Over Rows
  • "Death By" - Thruster : 1 rep + 1 rep / 1 min

22

  • AMRAP 20 mins: Hang Power Snatches, Sit-ups, Weighted Step-ups, and Plank Jacks

23

24

25

26

27

28

29

30

Oct | 1

2

3