Sun Mon Tue Wed Thu Fri Sat

30

31

  • Feet Up Bench Press 5-5-5-5-5

Sep | 1

  • Every 2 mins for 12 mins: Power Cleans, Behind-the-Neck Thrusters, and Push Jerks
  • Every 2 mins for 12 mins: Power Cleans, Behind-the-Neck Thrusters, and Push Jerks

2

  • Chipper: AbMat Sit-ups, Push-ups, Air Squats and 2 more
  • Alt EMOM 15 mins: Push Jerks, Jumping Alternating Lunges and Push-ups
  • AMRAP 9 mins: Dumbbell Farmers Carries, Dumbbell Thrusters and AbMat Sit-ups

3

  • 2 RFT: Double Unders, Hang Power Cleans, Push Press and Burpees

4

5

6

  • Feet Up Bench Press 3-3-3
  • Back Squat : 5-5-5-5-5

7

  • 3 RFT: 200 m, Dumbbell Farmers Carries and Dumbbell Hang Clusters
  • FT: 2x Clean & Jerks and Double Unders; 3x 200 m, Burpees and Toes-to...

8

  • 3 RFT: Pull-ups, Kettlebell Deadlifts and Air Squats

9

10

11

  • 3 RFT: Burpees, Box Jumps and Goblet Squats
  • Alt EMOM 10 mins: Handstand Push-ups and Kettlebell Swings
  • 3 RFT: Hang Power Cleans, Front Squats and Push Press

12

13

14

  • 2 RFT: 400 m, Double Unders and AbMat Sit-ups
  • Hang Power Clean 2-2-2-2-2
  • 3 RFT: Hang Power Cleans and Burpees

15

16

  • 3 RFT: Dips, Push-ups and 200 m
  • Shoulder Press : 3-3-3-3-3

17

  • AMRAP 15 mins: Push Press, Back Squats, and Double Unders

18

19

20

21

  • 3 RFT: Goblet Squats, Box Jumps and 200 m
  • Back Squat : 2-2-2-2-2
  • FT: 400 m; 3x Power Cleans, Double Unders and Front Squats; 400 m

22

  • FT: 400 m, Pull-ups, 200 m and Pull-ups

23

  • Push Jerk 5-4-3-2-1-1, rest 2 mins
  • 5 RFT: Pull-ups, 200 m and Push Jerks

24

  • Chipper: Push-ups, Air Squats, Kettlebell Deadlifts and 400 m

25

26

27

28

29

30

Oct | 1

2

3