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

24

25

26

27

28

29

30

Oct | 1

2

3

4

5