Sun Mon Tue Wed Thu Fri Sat

27

28

  • Back Squat : 3 Rep Max
  • Back Squat : 8-8-8
  • 4 RFT: Double Kettlebell Front Rack Squats and V-ups

29

  • Every 1 min for 8 mins: Deadlift
  • Every 1 min for 8 mins: Bench Press

30

31

  • Bench Press : 3-3-3-3-3-3
  • 4 RFT: Dumbbell Split Squats and Dumbbell Stiff Legged Deadlifts

Nov | 1

  • Single Leg Romanian Deadlift 10-10-10
  • Sumo Deadlift : 5-5-5-5-5
  • "FGB Style" - Burpees, Medicine Ball Alternating Side Throws, and Alternating Dumbbell Snatches

2

3

  • Chipper: 400 m, Burpees, 400 m, and 5 more

4

  • Hang Power Clean 4-4-4-4-4-4
  • Tempo Front Squat : 3-3-3-3-3
  • AMRAP 8 mins: Overhead Walking Lunges, Medicine Ball Side Toss, and Burpees

5

  • Jerk : 2 Rep Max
  • Deadlift : 3-3-3-3-3-3
  • 5 RFT: Battle Ropes, Alternating Single Arm Dumbbell Snatches, and Burpees

6

7

  • Strict Press : 5-5-5-5-5
  • Front Squat : 3 Rep Max

8

  • Bench Press (close grip) 5-3-5-3-5

9

  • 10-9-8-7-6-5-4-3-2-1: Back Squats
  • AMReps 5 mins: Bench Press

10

11

  • Supinated Strict Press 8-8-8-8-8
  • 3 RFT: Single Arm Dumbbell Rows, Single Leg Split Squats, and Dumbbell Death Marches

12

  • Jerk : 2 Rep Max
  • 6 RFT: Deadlifts and Chest-to-bar Pull-ups

13

14

  • Strict Press : 5-5-5-5-5
  • Front Squat : 3 Rep Max

15

  • Back Squat : 3-3-3-3-3
  • Front Foot Elevated Split Squats : 3x12

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30