Mon Tue Wed Thu Fri Sat Sun

26

27

28

  • Split Jerk : 2 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 85%
  • Romanian Deadlift : 5x5 at 60% 1RM
  • AMRAP 5 mins w/ Buy-in: Wall Balls, Deadlifts and Bar Facing Burpees
  • AMRAP 5 mins w/ Buy-in: Wall Balls, Deadlifts and Bar Facing Burpees
  • AMRAP 5 mins w/ Buy-in: Wall Balls, Deadlifts and Bar Facing Burpees
  • Push Press : 5 @ 75%, 5 @ 75%, 3 @ 80%, 3 @ 80%

29

30

  • 21-15-9: Squat Snatches and Chest-to-bar Pull-ups
  • Clean & Jerk : 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%
  • Front Squat : 5x5 at 75% 1RM

31

Sep | 1

2

  • Saved by the Barbell

3

  • 3 RFT: Ring Supports, Thrusters and GHD Sit-ups
  • 3 RFT: Ring Supports, Thrusters and GHD Sit-ups
  • Chipper: Double Unders, Air Squats, 800 m and 3 more
  • Chipper: Double Unders, Air Squats, 800 m and 3 more
  • Power Snatch : 3x2 at 70% 1RM
  • Snatch Pull : 3x2 at 90% 1RM

4

5

6

7

8

9

  • AMRAP 15 mins: Power Snatches, Chest-to-bar Pull-ups, Row Calories and Handstand Push-ups

10

11

12

  • FT: Weight Vest Runs, Box Jumps, and Weighted Runs

13

14

15

16

  • AMRAP 18 mins: Row Calories, Wall Balls, Dumbbell Snatches and Toes-to-bars
  • Every 1 min for 12 mins: Squat Snatches, Squat Snatches and Squat Snatches
  • Back Squat : 7 @ 72%, 5 @ 76%, 3 @ 80%, 7 @ 72%, 5 @ 76%, 3 @ 80%, rest 2 mins

17

  • Strict Handstand Push-ups : Max Set
  • Strict Handstand Push-ups : Max Set
  • 5 RFT: 200 m, Double Unders and Hang Squat Snatches
  • 21-18-15-12-9: GHD Sit-ups and Weighted Hip Extensions

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5

6