Sun Mon Tue Wed Thu Fri Sat

30

  • 10 RFT: Dumbbell Deadlifts, Hang Power Cleans and Push Jerks
  • AMRAP 15 mins: Alternating Single Arm Devil Press, Goblet Squats, and High Knees

31

Sep | 1

  • 10x 1 min RemReps: Thrusters, Jumping Jacks and Max Rep Burpees
  • Every 10 mins for 20 mins: Dumbbell Thrusters, Alternating Dumbbell Clean & Jerks, Double Dumbbell Bent Over Rows, and Push-ups

2

  • Chipper: Shoulder-to-Overheads, Renegade Rows, Burpees and 3 more
  • AMRAP 15 mins: Handstand Push-ups, Alternating Dumbbell Snatches, and Burpee Over Dumbbells

3

  • 3 RFT: Dumbbell Thrusters and Dumbbell Squat Snatches
  • AMRAP 18 mins: Left Armed Kettlebell Snatches, Right Armed Kettlebell Snatches, Goblet Squats and Hollow Rocks

4

  • AMRAP 12 mins: Dumbbell Deadlifts and Burpees
  • AMRAP 20 mins: V Sit-ups, Squat Snatches, and Handstand Push-ups
  • AMRAP 15 mins: Dumbbell Squat Cleans, Dumbbell Lunges and Sit-ups
  • AMReps 7 mins (2,4,6,...): Double Dumbbell Bent Over Rows and Burpees
  • AMReps 7 mins (2,4,6,...): Alternating Single Arm Dumbbell Squat Cleans and Alternating Pistols

5

6

7

  • 1 RF-ME: Shoulder Press, L Pull-ups, Strict Pull-ups and 2 more
  • 5 RFT: Goblet Squats, Burpee Box Jumps, and Dumbbell Push Press

8

  • 3 RFT: V-ups, Handstand Walks and Dumbbell Overhead Lunges
  • AMReps 20 mins (5,10,15,...): Alternating Single Arm Dumbbell Devil Press and Weighted Pistols
  • Strict Handstand Push-ups : 10x3

9

  • AMRAP 20 mins: Burpees and Sumo Deadlift High-pulls
  • Dumbbell Shoulder Press : 3x Max Rep
  • 4 RFT: High Knees, Heel Taps, Overhead Squats, and Box Jumps

10

  • 5 RFT: Dumbbell Hang Power Cleans, Dumbbell Deadlifts and Jumping Jacks

11

  • AMReps 12 mins (3,6,9,...): Dumbbell Front Squats and Burpees
  • AMRAP 20 mins: Pistols, Burpees, Push-ups, and Handstand Push-ups

12

13

  • 5 RFT: Dumbbell Snatches and Jumping Lunges
  • 3 RFT: High Knees, Heel Taps, Dumbbell Bent Over Rows, and 3 more

14

  • 4 RFT: Jumping Jacks, Renegade Rows and Devil Press
  • 21-18-15-12-9-6-3: Alternating Single Arm Devil Press and Alternating Pistols

15

  • AMRAP 20 mins: Ring L-Sits, Ring Push-ups and Double Unders
  • Every 1 min for 10 mins: Strict Handstand Push-up
  • AMReps 15 mins (2,4,6,...): Double Dumbbell Snatches, Handstand Push-ups, and Burpee Box Jumps

16

  • 8 RFT: Dumbbell Front Rack Lunges, Front Squats and Push Jerks

17

  • AMReps 10 mins: Sit-ups and Air Squats
  • Bulgarian Split Squat 5x20
  • Dumbbell Hip Thrust 3x Max Rep
  • Box Jump : 5x5
  • 6 RFT: High Knees, Heel Taps, Push-ups, and 2 more

18

  • Burpees : 100 Reps for Time
  • 5 RFT: Dumbbell Overhead Squats, Burpees, and Double Dumbbell Bent Over Rows

19

20

21

  • AMRAP 20 mins: Jumping Jacks, Hollow Rocks, Renegade Rows and Push-ups

22

23

24

25

26

27

28

29

30

Oct | 1

2

3