Sun Mon Tue Wed Thu Fri Sat

29

30

Oct | 1

  • Clean & Jerk : 1 Rep Max
  • 3 RFT: Shuttle Runs and Walking Lunges
  • FT: Double Unders, Clean & Jerks, Double Unders, 7 and more
  • Shoulder Press : 1 Rep Max
  • 4 RFT: Wall Balls and Toes-to-bars
  • Shoulder Press : 6x2 at 80% 1RM
  • 50-40-30-20-10: Walking Lunges and AbMat Sit-ups

2

3

  • 2 RFT: Air Squats, Push-ups and Pull-ups
  • Front Squat : 6x2 at 80% 1RM
  • "FGB Style" - Row Calories, Front Squats and Box Jumps
  • BUY IN/FINISHER GRIP WORK TABATA HANGS FROM PULLUP BAR
  • Chipper: 400 m, Air Squats, 400 m and 5 more

4

  • FT: Bear Crawls and 200 m
  • Push Press : 6x2 at 80% 1RM

5

  • AMRAP 12 mins: 200 m, Burpees and Kettlebell Swings

6

7

8

  • AMRAP 11 mins: 400 m and Farmers Walk (Dumbbell)s
  • AMReps 3 mins: Wall Balls
  • Back Squat : 6x2 at 80% 1RM

9

10

  • Bench Press : 6x3 at 80% 1RM
  • Bench Press : 1 Rep Max
  • 4 mins RemReps: 400 m and Toes-to-bars
  • AMRAP 9 mins: Burpees, Power Cleans and Thrusters

11

12

  • 3 RFT: Run Or Rows, Power Snatches and Clean & Jerks
  • CrossFit Games Open 20.1 - Scaled

13

  • Mini-"Panic Breathing": Rows, Front Rack Holds
  • AMRAP 15 mins: Row Calories, Wall Balls and AbMat Sit-ups

14

15

16

  • Double Unders : 100 Reps for Time
  • 5 RFT: Push Press and AbMat Sit-ups
  • Alt EMOM 12 mins: Shoulder Press, Shoulder Press, Shoulder Press and 3 more

17

  • 2 RFT: Kettlebell Goblet Squats, Kettlebell Deadlifts and 200 m
  • Alt EMOM 12 mins: Deadlifts, Deadlifts, Deadlifts and 3 more
  • AMRAP 7 mins: Pull-ups, Burpees and Deadlifts

18

  • Team 5K Row
  • AMRAP 10 mins: Power Cleans and Double Unders

19

20

21

22

23

24

25

26

27

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30

31

Nov | 1

2