Sun Mon Tue Wed Thu Fri Sat

30

31

  • Clean : 3-3-2-2-1-1-1
  • 5 RFT: Wall Balls and Double Unders

Sep | 1

2

  • 10-9-8-7-6-5-4-3-2-1: Back Squats and Burpees

3

4

  • Front Squat 3-3-2-2-1-1-1
  • 5 RFT: Sumo Deadlift High-pulls and Push Press

5

6

7

8

9

  • Clean : 3-3-2-2-1-1-1
  • Push Jerk 3-3-2-2-1-1-1
  • AMRAP 7 mins: Double Unders and Push-ups

10

  • 5 RFT: Wall Balls and Sit-ups
  • AMRAP 10 mins: Jump Rope Singles, Air Squats, and Ball Slams

11

12

13

14

  • 21-15-9: Deadlifts, Sit-ups and 400 m
  • Every 1 min for 8 mins: Medicine Ball Clean

15

16

  • Power Clean 2-2-2-1-1-1-1
  • AMRAP 5 mins: Russian Kettlebell Swings and Push-ups
  • Back Squat 2-2-2-1-1-1-1

17

  • 7 RFT: Double Unders and Snatches

18

  • 5 RFT: Horizontal Barbell Pull Ups, Dips and Box Jumps
  • Split Jerk : 2-2-2-2-2

19

20

21

  • 9 RFT: Russian Kettlebell Swings, Burpees and Goblet Squats

22

23

  • 4 RFT: Deadlifts and Sit-ups
  • 4 RFT: Deadlifts and Sit-ups

24

25

26

27

28

29

30

Oct | 1

2

3