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

4

5

  • 12-9-6-3: Dumbbell Thrusters and Dumbbell Push Press
  • Push Press : 6x5 at 65% 1RM
  • Every 3 mins for 24 mins: 200 m, Push-ups, AbMat Sit-ups and Double Unders

6

7

8

9

10

11

  • Shoulder Press : 6x2 at 75% 1RM
  • Chipper: Dumbbell Shoulder Press, 400 m, Dumbbell Push Press and 3 more

12

13

  • Bench Press : 6x2 at 75% 1RM
  • 3 RFT: Kettlebell Goblet Squats, 200 m and AbMat Sit-ups
  • AMRAP 10 mins: Kettlebell Swings, Burpees and Toes-to-bars

14

15

16

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

17

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

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5