Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

  • FT: 2 mi, Cleans and Rows

4

  • 21-15-9: Kettlebell Goblet Squats and AbMat Sit-ups
  • AMRAP 7 mins: Front Squats and Box Jumps

5

6

7

8

9

10

11

12

13

  • Bench Press : 1 Rep Max

14

  • 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

15

16

17

  • Push Press : 6x3 at 75% 1RM
  • 5 RFT: Push Press and Double Unders

18

19

  • 3 RFT: Toes-to-bars, Kettlebell Deadlifts and 200 m
  • AMRAP 10 mins: Dumbbell Farmers Carries and 200 m
  • Deadlift : 6x3 at 75% 1RM, rest 2 mins

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5