Sun Mon Tue Wed Thu Fri Sat

30

31

  • Power Clean + Front Squat + Split Jerk : 1-1-1-1-1
  • 21-15-9: Kettlebell Swings and Pull-ups

Sep | 1

2

3

  • AMRAP 7 mins: Snatches, Box Jump Overs, and Pull-ups

4

  • Thruster : 1-1-1-1-1

5

6

  • Strict Pull-ups : 150 Reps for Time

7

8

9

  • Bench Press : 3-3-3-3-3
  • Row : 4x 500 m, rest 1 min

10

11

  • Front Squat : 3-3-3-3-3
  • Squat Clean : 2-2-2-2-2
  • Clean Pull : 3-3-3

12

13

  • Strict Pull-up : 200 Reps for Time

14

  • Clean & Jerk : 1 Rep Max

15

  • Bench Press : 1 Rep Max

16

17

18

  • Strict Press : 5-5-5-5-5
  • FT: Rows, Snatches, and Toes-to-bars

19

  • Strict Pull-up : 250 Reps for Time

20

21

  • Bench Press 3-3-3-3-3-3-3-3-3-3

22

  • Strict Press 2-2-2-2-1
  • 3 RFT: Russian Kettlebell Swings, Kettlebell Goblet Squats, Burpees, and 400 m

23

  • Single Arm Dumbbell Floor Press 5-5-5-5-5

24

25

26

27

28

29

30

Oct | 1

2

3