Sun Mon Tue Wed Thu Fri Sat

30

31

  • 10 RFT: Dumbbell Deadlifts, Hang Power Cleans and Push Jerks

Sep | 1

  • 10x 1 min RemReps: Thrusters, Jumping Jacks and Max Rep Burpees
  • Clean : 3 Rep Max

2

  • Chipper: Shoulder-to-Overheads, Renegade Rows, Burpees and 3 more
  • Snatch : 10 Rep Max
  • Shoulder Press : 10 Rep Max

3

  • 3 RFT: Wall Balls and Squat Snatches

4

5

6

7

8

  • FT: One Arm Devil Press and Goblet Squats
  • Strict Handstand Push-ups : 10x Max Rep

9

  • AMRAP 20 mins: Burpees and Sumo Deadlift High-pulls

10

  • 5 RFT: Dumbbell Hang Power Cleans, Dumbbell Deadlifts and Jumping Jacks

11

  • AMReps 12 mins (3,6,9,...): Dumbbell Front Squats and Burpees
  • AMRAP 20 mins: Goblet Squats, Burpees, Push-ups, and Strict Handstand Push-ups

12

  • 5 RFT: Dumbbell Snatches and Jumping Lunges

13

14

  • 4 RFT: Jumping Jacks, Bent Over Barbell Rows, and Alternating Dumbbell Devil Press

15

  • AMRAP 15 mins: Dumbbell Snatches, Handstand Push-ups, and Burpee Box Jump Overs

16

  • 8 RFT: Front Rack Lunges, Front Squats, and Push Jerks

17

  • AMReps 10 mins: Sit-ups and Air Squats

18

19

20

21

  • AMRAP 20 mins: Back Squats, V-ups, and Goblet Squats

22

23

24

25

26

27

28

29

30

Oct | 1

2

3