Sun Mon Tue Wed Thu Fri Sat

Sep | 1

  • 21-18-15-12---: Squat Cleans and Burpees

2

3

  • Dumbbell Bench Press
  • Bench Press
  • Ring Dip (band)s : 4x Max Rep
  • AMRAP 20 mins: Burpee Box Jump Overs, Squat Cleans, and Push Press

4

  • Weighted Sit-up
  • Squat Snatch
  • Back Squat
  • 5 RFT: Single Unders and Hang Power Snatches

5

6

  • Weighted Plank Hold : 4x 40 secs, rest 30 secs
  • Squat Clean
  • Front Squat
  • 4 RFT: Thrusters and Burpee Box Jump Overs

7

  • Squat Snatch 5-5-3-3-3-1-1-1-1
  • Deadlift

8

9

10

  • Bench Press
  • Shoulder Press

11

12

  • 5 RFT: Squat Cleans, Box Jumps, and Runs
  • Knees-to-chests : 4x Max Rep

13

14

  • Squat Snatch
  • 3 RFQ: Front Squats and Box Jumps
  • Row 4000 m TT
  • AMRAP 18 mins: Alternating Pistols, Dumbbell Hang Squat Cleans and Handstand Push-ups

15

  • FT: Thrusters

16

17

  • Row 4000 m TT
  • Back Squat
  • 3 RFQ: Back Squats, 400 m, and Box Jump Overs

18

19

20

21

  • Back Squat : 1-1-1-1-1

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5