Sun Mon Tue Wed Thu Fri Sat

29

30

  • 3 RFT: 800 m

Oct | 1

  • 12-9-6-3: Clean & Jerks and Bar Muscle-ups

2

  • AMRAP 20 mins: Knees-to-elbows and Wall Walks

3

  • AMRAP 5 mins: Strict Pull-ups, Push-ups, and Air Squats
  • AMRAP 5 mins: Strict Pull-ups, Push-ups and Air Squats
  • AMRAP 5 mins: Strict Pull-ups, Push-ups and Air Squats
  • AMRAP 5 mins: Strict Pull-ups, Push-ups, and Air Squats
  • AMRAP 5 mins: Strict Pull-ups, Push-ups, and Air Squats

4

5

6

7

8

  • AMRAP 20 mins: Push Jerks, Box Jumps and 400 m

9

  • 6 RFT: Handstand Walk Practices, Strict Chest-to-bar Pull-ups and Deadlifts

10

  • 5 RFT: 400 m, Dumbbell Snatch (one arm - L)s, and Dumbbell Snatch (one arm - R)s

11

12

13

14

15

  • 3 RFQ: Max Rep Pull Ups, Max Dumbbell Bench Press and Max Rep Air Squats

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2