Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

  • Every 1 min for 15 mins: Squat Clean & Jerks
  • Squat Clean & Jerk : 1x1 at 85% 1RM
  • AMRAP 6 mins: Deadlifts and Bar Facing Burpees

3

4

  • 5 RFT: Handstand Push-ups, Ring Muscle-ups and Single Arm Dumbbell Overhead Squats

5

6

  • AMRAP 25 mins: Kettlebell Snatches, Wall Balls and Burpees

7

  • Squat Snatch 5-5-3-3-3-1-1-1-1
  • Snatch : 1 Rep Max
  • Squat Snatch : 1 Rep Max

8

9

  • Every 1 min for 26 mins: Clean & Jerks
  • Clean & Jerk : 1 Rep Max

10

11

  • AMRAP 18 mins: Handstand Push-ups, Dumbbell Snatches and Handstand Walks

12

  • "Tabata" - Dumbbell Hang Squat Cleans : 8 x 20 secs / 10 secs
  • "Tabata" - Toes-to-bars : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Hang Squat Cleans : 8 x 20 secs / 10 secs

13

  • 5 RFT: Wall Balls, Box Jumps and 400 m

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5