Sun Mon Tue Wed Thu Fri Sat

30

31

Sep | 1

  • FT: AbMat Sit-ups; 4x Leg Lifts, Hanging Knee Raises, Assault Bike Calories

2

  • 1 Push Press + 2 Push Jerk 1-1-1-1-1-1
  • 4 RF-ME: 200 m, Burpees, and Squat Cleans

3

  • Bench Press 8-8-6-4-1
  • AMRAP 7 mins: Snatches, Box Jump Overs, and Pull-ups
  • Snatch : 1-1-1

4

  • Squat Clean Thruster 1-1-1-1-1-1
  • 4 RFT: Plate Overhead Walking Lunges and Hanging Knee Raises

5

6

7

  • Squat Clean & Split Jerk 1-1-1-1-1-1
  • 15-12-9: Thrusters and Pull-ups

8

9

  • Split Jerk (Pause) 1-1-1-1-1-1
  • Amanda

10

11

  • Every 2 mins for 10 mins: Front Squat
  • Clean Pull : 3-3-3-3
  • AbMat Sit-ups : 3x Max Rep
  • Every 3 mins for 15 mins: Squat Clean

12

13

14

  • Clean & Jerk : 1 Rep Max
  • 2 RFT: Double Unders and Hanging Knee Raises
  • 2 RFT: 400 m, Pull-ups, and Push-ups

15

16

17

18

19

20

21

  • Bench Press 3-3-3-3-3-3-3-3-3-3
  • Every 3 mins for 15 mins: 200 Meter Runs, Bar Muscle-ups, and Clean & Jerks

22

  • 3 RFT: Russian Kettlebell Swings, Kettlebell Goblet Squats, Burpees, and 400 m

23

  • Single Arm Dumbbell Floor Press 5-5-5-5-5
  • FT: 4x Row Calories and AbMat Sit-ups; Power Snatches; Power Snatches; Powe

24

25

26

27

28

29

30

Oct | 1

2

3