Sun Mon Tue Wed Thu Fri Sat

29

30

  • 3 RFT: Shuttle Runs and Walking Lunges
  • Power Clean : 1 Rep Max
  • FT: Double Unders, Clean & Jerks, Double Unders, 7 and more

Oct | 1

2

  • 2 RFT: Air Squats, Push-ups and Pull-ups
  • Front Squat : 6x2 at 80% 1RM
  • "FGB Style" - Row Calories, Front Squats and Box Jumps

3

  • BUY IN/FINISHER GRIP WORK TABATA HANGS FROM PULLUP BAR
  • Chipper: 400 m, Air Squats, 400 m and 5 more

4

  • Back Squat : 2-2-2-2-2-2
  • FT: Bear Crawls and 200 m
  • AMRAP 12 mins: 200 m, Burpees and Kettlebell Swings

5

6

7

8

  • Push Jerk : 6x2 at 75% 1RM
  • Chipper: Kettlebell Swings, 400 m, Kettlebell Swings and 3 more
  • AMRAP 10 mins: Push Jerks, Front Squats and Double Unders

9

  • AMRAP 9 mins: Burpees, Power Cleans and Thrusters
  • Bench Press : 6x3 at 80% 1RM
  • 4 mins RemReps: 400 m and Toes-to-bars

10

  • down and up

11

12

13

14

  • Alt EMOM 16 mins: Front Squats, Front Squats, Front Squats and 5 more
  • AMRAP 12 mins: Medicine Ball Runs and Kettlebell Goblet Squats

15

16

  • 2 RFT: Kettlebell Goblet Squats, Kettlebell Deadlifts and 200 m
  • Alt EMOM 12 mins: Deadlifts, Deadlifts, Deadlifts and 3 more
  • AMRAP 7 mins: Pull-ups, Burpees and Deadlifts

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2