Mon Tue Wed Thu Fri Sat Sun

30

  • Isabel
  • Every 1 min for 15 mins: Hang Snatch + Snatch (Squat)

Oct | 1

2

3

4

  • Jerk : 1 Rep Max

5

  • Chipper: Rows, Assault Bike Calories, Assault Runners, and Sit-ups

6

7

  • AMReps 10 mins: Snatches
  • 5 RFT: Power Snatches, Toes-to-bars, and Double Unders
  • Snatch : 1 Rep Max
  • Squat Snatch : 1 Rep Max

8

9

10

  • Every 1:30 for 15 mins: Power Clean & Push Jerk
  • Deadlift : 4-4-4-4-4-4
  • Bench Press : 5-5-5-5-5
  • 5 RFT: Deadlifts and Burpees

11

12

13

  • 10 RFT: Ground-to-Overheads and Bar Facing Burpees
  • Every 2 mins for 20 mins: Pause Back Squats and Strict Pull-ups

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2

3