Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

  • Hotshots 19

3

  • Good Morning : 5-5-5-5-5
  • Bench Press : 5-5-5-5-5
  • 4 RFQ: L Side Planks, R Side Planks, Jefferson Curls and 2 more

4

  • 5 RFT: Handstand Walks, Burpees, Kettlebell Swings and Wall Balls

5

  • AMRAP 15 mins: Rows, Dumbbell Overhead Carries, Box Step-ups and 2 more
  • AMRAP 15 mins: 200 m, Push-ups, Walking Lunges and Plank Holds

6

  • Pause Back Squat : 5-5-5
  • 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Toes-to-bars and Box Jumps

7

8

9

  • Deadlift : 5-5-5-5-5
  • 42-30-18: Dumbbell Thrusters, Pull-ups and Row Calories

10

  • Snatch : 1 Rep Max
  • Clean & Jerk : 1 Rep Max

11

12

  • 3 RFT: 200 m, 400 m and 800 m

13

14

  • Devil Press 10-10-10-10
  • 5 RFT: Front Rack Walking Lunges and Burpees

15

16

  • Thruster : 3 Rep Max
  • CrossFit Games Open 14.5 / 16.5

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5