Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

  • 5 RFT: Pull-ups and Sit-ups

4

  • AMRAP 12 mins: Sumo Deadlift High-pulls, Dips and Box Jumps

5

  • Low Ring Muscle Up Progressions : 3x3
  • Pull-up (rings - false grip)s : 3x4
  • 18-15-12-9-6-3: Snatches, Air Squats and Knees-to-elbows

6

7

8

9

  • AMRAP 15 mins: Push Press, Back Squats and Double Unders

10

  • 21-18-15-12-9-6-3: Deadlifts, Pull-ups and Burpee Box Jump Overs

11

  • 5 RFT: Handstand Push-ups, Sit-ups and Supermans

12

  • Chipper: Rows, Push-ups, Wall Balls and 3 more

13

  • 4 RFT: Double Unders and Push-ups

14

15

16

17

  • Chipper: 400 m, Snatches, Push-ups, 7 and more

18

  • AMRAP 20 mins: Russian Kettlebell Swings, Hollow Rocks, Chest-to-bar Pull-ups and Supermans

19

  • FT: 800 m; 4x One Arm Dumbbell Snatch (Alternating)s, Push-ups and Sit...

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5