30

Oct | 1

2

• Front Squat : 5-5-5-5-5
• AMRAP 7 mins: Russian Twists, Thrusters and Chest-to-bar Pull-ups

3

• "FGB Style" - Assault Bike Calories, Burpees and Farmers Carries

4

5

• Power Snatch + Hang Squat Snatch X 2 1-1-1-1-1-1-1-1
• 3x AMRAP 2 mins: Hang Power Snatches, Push-ups and Air Squats

6

7

8

• Half Marathon

9

10

• FT: 3x Clean & Split Jerks, Thrusters and Burpees; Rows

11

12

• Power Clean + Squat Clean 1-1-1-1-1-1-1-1-1-1
• AMRAP 7 mins: Power Cleans and Burpee Over Bars
• Squat Clean : 1 Rep Max

13

• Overhead Squat : 1 Rep Max
• Overhead Squat : 3x8 at 75% 1RM
• Dumbbell Row 10-10-10-10
• Dumbbell Bench Press 10-10-10-10
• 2 RFT: 1600 m, Toes-to-bars, Farmer Carries and Partner Medicine Ball Russian Twists

14

• 2 RFT: Row Calories and Handstand Push-ups

15

16

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2

3