Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

  • 5 RFT: 200 m, Kettlebell Swings and Push Press
  • 12-9-6-3: Dumbbell Thrusters and Dumbbell Push Press
  • Push Press : 6x5 at 65% 1RM

4

  • Front Squat : 6x5 at 75% 1RM
  • 21-15-9: Kettlebell Goblet Squats and AbMat Sit-ups
  • AMRAP 7 mins: Front Squats and Box Jumps

5

6

  • Hang Power Clean : 1-1-1-1-1

7

  • FT: 1 mi; 5x Double Unders and AbMat Sit-ups; 1 mi
  • AMReps 8 mins: Back Squat

8

9

10

11

  • 2 RFT: 200 m and Wall Balls
  • Shoulder Press : 6x2 at 75% 1RM
  • Chipper: Dumbbell Shoulder Press, 400 m, Dumbbell Push Press and 3 more

12

13

14

15

16

17

18

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

19

  • Chipper: 800 m, AbMat Sit-ups, Walking Lunges and 3 more

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5