Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

  • AMRAP 20 mins: GHD Sit-ups, Kettlebell Snatches and Burpees
  • Back Squat , rest 3 mins
  • 4 RFQ: Kettlebell Deadlifts, GHD Back Extensions, and Bulgarian Lunges

3

4

5

6

  • AMRAP 15 mins: 400 m, Jumping Air Squats, and Tuck-ups

7

  • Every 1 min for 12 mins: Back Squat 80%s, Farmers Holds, and GHD Sit-ups
  • 4 RFQ: Tempo Deadlifts and Barbell Good Mornings
  • 4 RFQ: Single Leg Box Step-ups and Bulgarian Lunges
  • 4 RFT: Double Unders, Dball Cleans, and Assault Bike Calories

8

9

10

11

  • 5 RFQ: Tuck-ups, Hollow Holds, V Situps, and Hollow Rocks
  • 4 RFQ: Deadlifts and Box Jumps

12

  • "Tabata" - Dumbbell Hang Squat Cleans : 8 x 20 secs / 10 secs
  • "Tabata" - Toes-to-bars : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Hang Squat Cleans : 8 x 20 secs / 10 secs

13

14

15

  • FT: Thrusters

16

  • AMRAP 18 mins: Burpees, Dumbbell Thrusters, Hollow Rocks and Air Squats

17

  • Every 1 min for 15 mins: GHD Sit-ups, Bulgarian Split Squats, and Box Step-ups
  • Hang Squat Clean
  • Deadlift

18

19

20

21

  • Back Squat : 1-1-1-1-1

22

  • 4 RFT: 400 m, Double Unders and Burpee Box Jump Overs

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5