Sun Mon Tue Wed Thu Fri Sat

30

31

Sep | 1

  • AMRAP 15 mins: Deadlifts, Push-ups and Sit-ups
  • Overhead Squat 3-3-2-2-1-1-1

2

3

  • Muscle Snatch 4-4-4-4
  • AMRAP 16 mins: American Kettlebell Swings, Sit-ups and 400 m

4

5

6

7

8

9

  • Clean : 3-3-2-2-1-1-1
  • Push Jerk 3-3-2-2-1-1-1
  • AMRAP 7 mins: Double Unders and Push-ups

10

11

  • Overhead Squat 2-2-2-1-1-1
  • 18-15-12-9-6-3: Horizontal Barbell Pull Ups and Burpee Box Jumps

12

13

14

15

16

  • Power Clean 2-2-2-1-1-1-1
  • Back Squat 2-2-2-1-1-1-1
  • AMRAP 5 mins: Russian Kettlebell Swings and Push-ups

17

18

19

20

21

  • Push Press : 2-2-2-2-2
  • 9 RFT: Russian Kettlebell Swings, Burpees and Goblet Squats

22

23

  • Every 1 min for 6 mins: Pistols (Alternating Legs)
  • 4 RFT: Deadlifts and Sit-ups

24

25

  • AMReps 2 mins: Box Jumps
  • AMRAP 12 mins: Sumo Deadlift High-pulls, Push-ups and Double Unders

26

27

28

29

30

Oct | 1

2

3