Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

  • Chipper: AbMat Sit-ups, Walking Lunges, Air Squats and Push-ups
  • FT: 2 mi, Cleans and Rows

3

4

5

  • Every 3 mins for 24 mins: 200 m, Push-ups, AbMat Sit-ups and Double Unders

6

7

  • FT: 1 mi; 5x Double Unders and AbMat Sit-ups; 1 mi
  • AMReps 8 mins: Back Squat

8

  • Run 8 mi TT

9

10

11

12

13

  • Bench Press : 6x2 at 75% 1RM
  • 3 RFT: Kettlebell Goblet Squats, 200 m and AbMat Sit-ups
  • AMRAP 10 mins: Kettlebell Swings, Burpees and Toes-to-bars

14

15

16

17

18

  • 3 RFT: Toes-to-bars, Kettlebell Deadlifts and 200 m
  • Deadlift : 6x3 at 75% 1RM, rest 2 mins

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5