Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

  • Saved by the Barbell

3

  • 3 RFT: Ring Supports, Thrusters and GHD Sit-ups
  • Chipper: Double Unders, Air Squats, 800 m and 3 more

4

  • Power Snatch : 3x2 at 70% 1RM
  • Back Squat : 4x2 at 75% 1RM
  • Snatch Pull : 3x2 at 90% 1RM
  • AMRAP 8 mins: Toes-to-bars and Burpees

5

  • Weighted Run : 5x 400 m , rest 1 min
  • Run : 5x 600 m, rest 1 min

6

  • 5 RFT: Row Calories and Thrusters

7

  • Chin Up (Strict)s : 5x4
  • AMRAP 20 mins: Power Cleans, Burpees and 200 m

8

9

  • Every 1 min for 8 mins: Hang Power Snatch + Power Snatches
  • Every 1 min for 8 mins: Pause Overhead Squats and Overhead Squats
  • AMRAP 15 mins: Power Snatches, Chest-to-bar Pull-ups, Row Calories and Handstand Push-ups

10

  • Power Snatch : 1 Rep Max
  • FT: Pull-up Bar Hangs and V-ups
  • FT: 3x Deadlifts, Hang Power Cleans and Push Jerks; Max Calories On...

11

  • Every 1 min for 5 mins: Pause Front Squats
  • Every 1 min for 5 mins: Front Squats
  • AMRAP 8 mins: Toes-to-bars and Double Unders
  • AMRAP 8 mins: Wall Balls

12

  • Every 1 min for 5 mins: Squat Snatch (Touch & Go)
  • Pull-ups : 3x10
  • Every 1 min for 8 mins: 2 Squat Cleans + 1 Split Jerks
  • Pause Deadlift : 5x2 at 70% 1RM
  • FT: Bar Facing Burpees, Power Cleans and Bar Facing Burpees

13

  • FT: Ring Hangs and Toes-to-rings
  • Squat Snatch
  • Back Squat
  • Chipper: 800 m, Overhead Squats, 800 m and 3 more

14

15

16

  • Muscle-ups : Max Set
  • AMRAP 18 mins: Row Calories, Wall Balls, Dumbbell Snatches and Toes-to-bars
  • Overhead Squat (Bottom Pause) 1
  • Every 1 min for 12 mins: Squat Snatches, Squat Snatches and Squat Snatches
  • Back Squat : 7 @ 72%, 5 @ 76%, 3 @ 80%, 7 @ 72%, 5 @ 76%, 3 @ 80%, rest 2 mins

17

  • Front Squat
  • Squat Clean
  • 5 RFT: 200 m, Double Unders and Hang Squat Snatches
  • 21-18-15-12-9: GHD Sit-ups and Weighted Hip Extensions
  • Strict Handstand Push-ups : Max Set

18

  • 3 RFT: Devils Press and Rows

19

20

  • Every 2 mins for 40 mins: Burpees and Max Distance Bikes

21

  • FT: Power Snatches, Power Snatches, Power Snatches and 2 more
  • FT: 4x Row Calories and Bar Facing Burpees; Max Rep Push Press
  • Chest-to-bar Pull-ups : 5x10

22

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24

25

26

27

28

29

30

Oct | 1

2

3

4

5