Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

  • 5 RFT: 200 m and Russian Kettlebell Swings
  • 12-9-6-3: Dumbbell Thrusters and Dumbbell Push Press
  • Push Press : 6x5 at 65% 1RM

4

  • 21-15-9: Kettlebell Goblet Squats and AbMat Sit-ups
  • Front Squat : 6x5 at 75% 1RM
  • AMRAP 7 mins: Front Squats and Box Jumps

5

  • Every 3 mins for 24 mins: 200 m, Push-ups, AbMat Sit-ups and Double Unders

6

7

8

9

10

11

12

  • Chipper: 1 mi, Walking Lunges, Push-ups and 3 more

13

  • Bench Press : 6x2 at 75% 1RM
  • 3 RFT: Kettlebell Goblet Squats, 200 m and AbMat Sit-ups
  • AMRAP 10 mins: Kettlebell Swings, Burpees and Toes-to-bars

14

15

16

  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • Push Press : 6x3 at 75% 1RM
  • 5 RFT: Push Press and Double Unders

17

18

  • 3 RFT: Toes-to-bars, Kettlebell Deadlifts and 200 m
  • AMRAP 10 mins: Dumbbell Farmers Carries and 200 m
  • Deadlift : 6x3 at 75% 1RM, rest 2 mins

19

  • AMReps 3 mins: Double Unders
  • Chipper: 800 m, AbMat Sit-ups, Walking Lunges and 3 more

20

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22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5