Mon Tue Wed Thu Fri Sat Sun

31

  • 2 RFQ: Back Squats and Barbell Good Mornings
  • Alt EMOM 16 mins: Back Squats, Back Squats, Back Squats and 5 more
  • 3 RFT: 400 m, Shoulder Press and Back Squats

Sep | 1

2

3

  • Bench Press 10-8-8-6-4-2-1
  • 2 RFT: Double Unders, Hang Power Cleans, Push Press and Burpees

4

5

6

7

  • FT: 2x Clean & Jerks and Double Unders; 3x 200 m, Burpees and Toes-to...
  • 3 RFT: 200 m, Push-ups, and Box Dips

8

  • "Tabata" - Hollow Rocks : 6 x 1 min / 30 secs
  • 3 RFT: Pull-ups, Kettlebell Deadlifts and Air Squats
  • 3 mins RemReps: 400 m and AbMat Sit-ups; 3 mins RemReps: 400 m and...

9

10

  • 3 RF-ME: Dips and Strict Pull-ups
  • AMReps 12 mins (2,4,6,...): Weighted Box Step-ups and Push-ups

11

  • Bike 18 mi at 80%

12

  • Bench Press : 5-5-3-3-1-1
  • Bird Dog Row 6x7

13

  • 3 RFT: Rows, Barbell Good Mornings, and AbMat Sit-ups

14

15

  • 3 RFT: Dips, Push-ups and 200 m
  • Shoulder Press : 3-3-3-3-3
  • 6 RFT: 200 m, Russian Kettlebell Swings and Handstand Push-ups

16

  • 3 RFQ: Barbell Good Mornings and 200 m
  • Alt EMOM 15 mins: Barbell Good Mornings, Back Squats and Thrusters
  • 3 RFT: 400 m and Toes-to-bars

17

  • "Tabata" - Handstand Holds : 8 x 20 secs / 10 secs
  • 3 RF-ME / 1 min Stations: AbMat Sit-ups, Push-ups and Double Unders
  • AMRAP 9 mins: Burpee Box Jumps and Deadlifts

18

  • 3 RFT: Seated Dumbbell Press and 200 m
  • Snatch 5-5-3-3-1
  • 21-15-9: Snatches, AbMat Sit-ups, and Push-ups

19

20

  • Deadlift 5-5-3-3-1

21

  • 3 RFT: Goblet Squats, Box Jumps and 200 m
  • Front Squat : 2-2-2-2-2
  • FT: 400 m; 3x Power Cleans, Double Unders and Front Squats; 400 m

22

23

  • Chipper: Push-ups, Air Squats, Kettlebell Deadlifts and 400 m
  • Alt EMOM 10 mins: Deadlifts and Sit-ups
  • FT: Deadlifts and Burpee Over Bars

24

  • FT: 400 m, Air Squats, 400 m and 2 more

25

  • FT: 400 m, Jumping Alternating Lunges and Dumbbell Shoulder Press
  • Push Press : 2-2-2-2-2
  • FT: Hang Power Cleans; 2x Push Press, Double Unders and 400 m...

26

27

28

29

30

Oct | 1

2

3

4