Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

  • Thruster : 5 Rep Max
  • 4 RFT: Power Cleans, 200 m and Wall Balls

4

  • Bench Press : 1-1-1
  • AMRAP 12 mins: Burpees and Double Unders

5

  • Deadlift : 6-6-6-6
  • AMRAP 14 mins: Deadlifts, Toes-to-bars and Row Calories

6

  • Push Press : 5 Rep Max

7

8

9

10

  • 5 RFT: Alternating Dumbbell Snatches, Box Jumps and Pull-ups

11

  • 9 RFT: Bench Press and AbMat Sit-ups

12

  • 3 RFT: Rows, Power Snatches and 400 m

13

  • Bent Over Barbell Row : 3-3-3-3
  • AMRAP 7 mins: Dumbbell Push Press and Double Unders

14

15

16

  • Front Squat : 5-5-5-5
  • AMRAP 18 mins: Row Calories, Box Jump Overs, Toes-to-bars and Dumbbell Front Squats

17

18

  • AMRAP 15 mins: Rope Climbs, Ring Dips and Wall Balls

19

  • Bent Over Barbell Row : 5-5-5-5
  • Alt EMOM 18 mins: Handstand Push-ups, Alternating Dumbbell Snatches and Rows

20

  • FT: Bikes, Back Squats, Push-ups, and 4 more

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5