Sun Mon Tue Wed Thu Fri Sat

29

30

Oct | 1

  • 4 RFT: Wall Balls and Toes-to-bars
  • Shoulder Press : 6x2 at 80% 1RM
  • 50-40-30-20-10: Walking Lunges and AbMat Sit-ups

2

3

  • BUY IN/FINISHER GRIP WORK TABATA HANGS FROM PULLUP BAR
  • Chipper: 400 m, Air Squats, 400 m and 5 more

4

  • FT: Bear Crawls and 200 m
  • Push Press : 6x2 at 80% 1RM
  • AMRAP 12 mins: 200 m, Burpees and Kettlebell Swings

5

6

7

  • AMReps 3 mins: Wall Balls
  • AMRAP 11 mins: 400 m and Farmers Walk (Dumbbell)s
  • Back Squat : 6x2 at 80% 1RM

8

  • Push Jerk : 6x2 at 75% 1RM
  • Chipper: Kettlebell Swings, 400 m, Kettlebell Swings and 3 more
  • AMRAP 10 mins: Push Jerks, Front Squats and Double Unders

9

10

11

  • CrossFit Games Open 20.1 - Rx'd
  • 3 RFT: Run Or Rows, Power Snatches and Clean & Jerks

12

13

14

  • Alt EMOM 16 mins: Front Squats, Front Squats, Front Squats and 5 more
  • AMRAP 12 mins: Medicine Ball Runs and Kettlebell Goblet Squats

15

16

  • 2 RFT: Kettlebell Goblet Squats, Kettlebell Deadlifts and 200 m
  • Alt EMOM 12 mins: Deadlifts, Deadlifts, Deadlifts and 3 more
  • AMRAP 7 mins: Pull-ups, Burpees and Deadlifts

17

  • Team 5K Row
  • AMRAP 10 mins: Power Cleans and Double Unders

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2