Sun Mon Tue Wed Thu Fri Sat

27

28

29

  • FT: 200 m, Bear Crawls and Burpees
  • Alt EMOM 12 mins: Shoulder Press, Shoulder Press, Shoulder Press and 3 more
  • AMRAP 10 mins: 200 m, Dumbbell Shoulder Press and Walking Lunges

30

  • AMRAP 5 mins: Toes-to-bars and Push-ups
  • Alt EMOM 12 mins: Power Cleans and Strict Pull-ups
  • FT: Row (calories)s, Burpee (Bar Facing)s and Hang Power Cleans

31

Nov | 1

2

3

4

  • Alt EMOM 16 mins: Thrusters, Thrusters, Thrusters and 5 more
  • 3 RFT: Kettlebell Swings, Air Squats and AbMat Sit-ups
  • AMRAP 8 mins: Push-ups, Burpees and Double Unders

5

6

7

8

9

10

11

12

  • 3 RFT: Front Squats and Burpee Pull-ups
  • 3 RFT: Row Calories and Air Squats
  • Alt EMOM 12 mins: Front Squats and Back Squats

13

14

15

16

17

18

  • Back Squat : 5-5-5-5-5
  • AMRAP 10 mins: Toes-to-bars, Hang Power Cleans and Walking Lunges

19

20

  • Shoulder Press : 5-5-5-5-5
  • 3 RFT: Bear Crawls and Dumbbell Farmers Carries
  • AMRAP 7 mins: Deadlifts, AbMat Sit-ups and Double Unders

21

22

23

24

25

26

27

28

29

30