Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

  • Chipper: AbMat Sit-ups, Walking Lunges, Air Squats and Push-ups
  • FT: 2 mi, Cleans and Rows

3

4

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

5

6

7

8

9

  • FT: 400 m, Bear Crawls, 200 m and Bear Crawls
  • Back Squat : 6x5 at 75% 1RM
  • 5 RFT: 200 m, Pull-ups and Burpees

10

11

12

13

14

15

16

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

20

  • 2 RFT: Burpee Broad Jumps and Bear Crawls
  • Alt EMOM 12 mins: Power Cleans and Row Calories
  • Power Clean : 2-2-2-2-2

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5