Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

  • Thruster : 5 Rep Max
  • 4 RFT: Power Cleans, 200 m and Wall Balls

4

  • Bench Press : 1-1-1
  • AMRAP 12 mins: Burpees and Double Unders

5

  • Deadlift : 6-6-6-6
  • AMRAP 14 mins: Deadlifts, Toes-to-bars and Row Calories

6

7

8

9

  • Hang Power Clean : 1-1-1-1-1
  • AMRAP 15 mins: Air Squats, Deadlifts, Push-up (hand release)s and 2 more

10

  • Barbell Good Morning 5-5-5-5
  • 5 RFT: Alternating Dumbbell Snatches, Box Jumps and Pull-ups

11

  • 9 RFT: Thrusters and Burpees

12

13

14

15

16

17

  • Deadlift : 4-4-4-4
  • 3 RFT: Bar Muscle Ups, Deadlifts and Double Unders

18

19

20

21

22

  • Alt EMOM 18 mins: Handstand Push-ups, Power Snatches, and Concept 2 Bike Ergs

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5