Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

  • Z Press 5-5-5-5-5
  • FT: Rows, Push Press, Rows and 5 more

4

5

6

  • Reverse Band Bench Press : 3 Rep Max
  • Reverse Band Bench Press 3x3
  • 10-20-30: Alternating Dumbbell Hang Clean & Jerks and AbMat Sit-ups

7

8

9

  • Power Clean : 2 Rep Max
  • Safety Squat Bar Box Squat : 1 Rep Max
  • 5 RFT: Double Unders and 200 m

10

  • Chain Bench Press 5-5-5-5-5
  • Chipper: Push Press, Pull-ups, Push-ups, and Kettlebell Swings

11

  • Snatch Grip Deadlift : 1 Rep Max
  • AMRAP 9 mins: Deadlifts and Front Squats
  • 6 mins RemReps: Plate Runs and Plate Squats

12

  • Dirty Thirty

13

  • Push Jerk & Split Jerk : 1 Rep Max
  • Chipper: 1 mi, Walking Lunges, Push-ups and 3 more

14

15

16

  • Hang Squat Clean + Front Squat : 1 Rep Max
  • Barbell Good Morning : 1 Rep Max
  • AMReps 3 mins: Double Unders
  • AMRAP 10 mins: Single Arm Waiters Squats, Single Arm Waiters Squats, and Burpees

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5