Sun Mon Tue Wed Thu Fri Sat

27

28

  • 21-15-9: Power Snatches and Burpee Box Jump Overs
  • Every 2 mins for 12 mins: Hang Power Snatches and Power Snatches

29

  • Front Squat : 6-6-6-6
  • 3 RF-ME: Row Calories, Jumping Pull-ups, and Dumbbell Devil Press

30

  • Strict Press : 8-8-8, rest 2 mins
  • Deadlift : 8-8-8, rest 2 mins

31

  • "Tabata" - Air Squats, Ring Dip (Blue Band)s, Lunges, and Hollow Rocks : 8 x 20 secs / 10 secs

Nov | 1

2

  • Run 4 mi TT

3

4

  • Every 2 mins for 12 mins: Power Snatches and Overhead Squats
  • AMRAP 20 mins: Thrusters, Power Snatches, and Hanging Knee Raises

5

  • Front Squat 6-6-6
  • Deadlift : 8-8-8, rest 2 mins

6

7

  • 3 RFT: Power Cleans, Box Step Overs, and Bear Crawls

8

  • Run 2 m TT

9

  • Run 2 m TT

10

  • Back Squat : 5-5-5-5

11

  • Strict Press 5-5-5-5
  • 10 RFT: Deadlifts, Hang Power Cleans, and Push Press

12

  • Front Squat : 4-4-4-4
  • AMRAP 10 mins: Front Squats, Kettlebell Swings, and 150 m

13

14

  • Bench Press 8-8-8-6-5

15

  • AMRAP 15 mins: Hanging Knee Raises, Box Jumps, and Push-ups
  • Run 2 mi TT

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30