Sun Mon Tue Wed Thu Fri Sat

27

28

  • Alt EMOM 12 mins: Strict Pull-ups and Dumbbell Push Press
  • 12-10-8-6-4-2: Toes-to-bars and Double Dumbbell Front Squats

29

30

  • Pause Front Squat 4-4-4-4-4-4
  • FT: Rows; Annies; Rows

31

Nov | 1

  • FT: Box Step-ups, Dumbbell Hang Power Clean + Push Press, Box Step-ups, and 9 more

2

3

4

  • Every 3 mins for 15 mins: Burpees and Rows
  • Back Squat : 5-4-3-2-1

5

6

  • AMRAP 4 mins: Burpees
  • AMRAP 6 mins: 200 Meter Runs and Goblet Squats
  • AMRAP 8 mins: Push-ups, Kettlebell Swings and Single Unders

7

8

  • 8 RFT: Jumping Chest-to-bar Pull-ups, Row Calories, and Wall Balls

9

10

11

  • The Chief

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30