Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

4

5

6

7

8

9

  • 5x 3 mins RemReps: 400 m, Ring Muscle-ups and Power Cleans

10

11

  • Every 1:30 for 12 mins: Tempo Bench Press
  • FT: Strict Handstand Push-ups, Alternating Single Leg Squats, Kettlebell Swings and Push-ups

12

13

14

15

16

  • AMRAP 12 mins: Kettlebell Swings, Strict Pull-ups and Strict Handstand Push-ups
  • 4 RFT: 400 m, Pull-ups and Dumbbell Push Press

17

  • 1 Clean + 2 Front Squat 1-1-1-1-1-1-1-1

18

  • Deadlift 10-12-12-12-20-10-10-12-6

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5