Sun Mon Tue Wed Thu Fri Sat

Sep | 1

  • Chipper: Wall Balls, 400 m, Hang Power Cleans and Burpees
  • Primal Bear Complex - Team WOD

2

3

  • Chipper: AbMat Sit-ups, Walking Lunges, Air Squats and Push-ups
  • FT: 2 mi, Cleans and Rows
  • 5 RFT: 200 m, Kettlebell Swings and Push Press
  • 12-9-6-3: Dumbbell Thrusters and Dumbbell Push Press
  • Push Press : 6x5 at 65% 1RM

4

  • 21-15-9: Kettlebell Goblet Squats and AbMat Sit-ups
  • Front Squat : 6x5 at 75% 1RM
  • AMRAP 7 mins: Front Squats and Box Jumps

5

6

  • Hang Power Clean : 1-1-1-1-1
  • 3 RFT: Hang Power Cleans and Burpees
  • 5 RFT: Pull-ups, Push-ups and Air Squats

7

  • FT: 1 mi; 5x Double Unders and AbMat Sit-ups; 1 mi
  • AMReps 8 mins: Back Squat

8

9

  • FT: 400 m, Bear Crawls, 200 m and Bear Crawls
  • Back Squat : 6x5 at 75% 1RM
  • 5 RFT: 200 m, Pull-ups and Burpees

10

  • Thruster : 6x2 at 75% 1RM
  • 3 RFT: Farmers Walk (Kettlebell)s and Russian Kettlebell Swings

11

12

13

  • Chipper: 1 mi, Walking Lunges, Push-ups and 3 more
  • 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

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

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

  • 3 RFT: Toes-to-bars, Kettlebell Deadlifts and 200 m
  • AMRAP 10 mins: Dumbbell Farmers Carries and 200 m
  • Deadlift : 6x3 at 75% 1RM, rest 2 mins

19

  • AMReps 3 mins: Double Unders
  • Chipper: 800 m, AbMat Sit-ups, Walking Lunges and 3 more

20

21

22

  • 2 RFT: 200 m and Wall Balls
  • Power Clean : 2-2-2-2-2
  • Alt EMOM 15 mins: Row Calories, Power Cleans, and AbMat Sit-ups

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5