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Sep | 1

  • AMRAP 17 mins: Jump Rope Singles, Kettlebell Swings, Back Squats, and Push-ups

2

3

  • FT: 800 m; 15x Deadlifts, Burpees and Wall Balls; 800 m; 15x Deadlifts...

4

  • 5 RFT: Pull-ups and Sit-ups

5

  • Bench Press 3-3-2-2-1-1-1
  • AMRAP 12 mins: Sumo Deadlift High-pulls, Dips and Box Jumps

6

  • 18-15-12-9-6-3: Snatches, Air Squats and Knees-to-elbows

7

  • 4 RFT: 200 m, Double Unders, American Kettlebell Swings and Push-ups
  • Back Squat : 3-3-2-2-1-1-1

8

  • AMRAP 16 mins: Rows, Kettlebell Snatches, and Kettlebell Sit-ups

9

10

  • AMRAP 15 mins: Push Press, Back Squats and Double Unders
  • 21-18-15-12-9-6-3: Deadlifts, Pull-ups and Burpee Box Jump Overs
  • Strict Press 3-3-2-2-1-1-1

11

12

  • 5 RFT: Handstand Push-ups, Sit-ups and Supermans
  • Hang Power Snatch : 3-3-3-3-3

13

  • Front Squat : 4x3 at 80% 1RM
  • Chipper: Rows, Push-ups, Wall Balls and 3 more

14

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17

  • Clean : 5 @ 70%, 5 @ 70%, 5 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95%
  • 5 RFT: 200 m, Handstand Push-ups, Pull-ups and Wall Balls

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Oct | 1

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