26

27

• Every 6 mins for 30 mins: Row Calories, Burpee Box Jump Overs, 200 m and Single Arm Dumbbell Overhead Lunges

28

• High Hang Snatch 1-1-1
• Hang Snatch 1-1-1
• 3 Position Snatch 1-1-1
• Snatch 1-1-1
• AMRAP 6 mins: Snatches, Overhead Squats and Chest-to-bar Pull-ups

29

• 4 RFT: Double Unders, Push-ups and Kettlebell Swings
• Strict Toes To Bars : 3x8
• Dumbbell Shoulder Press 8-8-8
• Ring Rows : 3x10
• Dumbbell Skull Crusher 12-12-12

30

• Front Squat : 2-2-2-2-2
• Karen

31

• Alt EMOM 16 mins: Rows, Strict Handstand Push-ups, Box Jump Overs and Ring Planks
• Power Clean & Split Jerk 2-2-2-2-2-2

Sep | 1

• AMRAP 8 mins: Deadlifts and Chest-to-bar Pull-ups
• AMRAP 8 mins: Ground To Overheads and Toes-to-bars
• AMRAP 8 mins: Burpee Box Jump Overs and Ring Dips

2

3

4

• Bench Press : 3-3-3-3-3
• AMReps 5 mins: Burpee Box Jump Overs
• Supine Ring Rows : 3x10
• Reverse Snow Angels : 3x12
• Hollow Hold : 3x 60 secs

5

• Deadlift 10-10-8-6-4
• AMRAP 12 mins: Kettlebell Swings, Wall Balls and Toes-to-bars

6

• Snatch 2-2-2-2-2-2-2
• 3 RF-ME: Row Calories, Strict Handstand Push-ups and Strict Pull-ups

7

• Tempo Back Squat 4-4-4-4-4
• FT: 1200 m, Farmers Carry Walking Lunges, 800 m and 2 more

8

• AMRAP 15 mins: Power Cleans and Burpee Box Jump Overs
• AMRAP 15 mins: Push Press and Kettlebell Swings

9

10

• Invictus Baseline Interval Test

11

• 3 RFT: Deadlifts and Double Unders
• Deadlift (Single Leg) 8-8-8
• Barbell Glute Bridge 8-8-8
• Side Plank : 3x 45 secs

12

• Shoulder Press 5-3-1-3-2-1
• Shoulder Press 8-8
• AMRAP 12 mins: Rows, Single Arm DB Push Press and Weighted Box Step Overs

13

• Back Squat : 4-4-4-4
• AMRAP 11 mins: Row Calories, Thrusters, Burpees and Row Calories

14

• High Hang Snatch 1-1-1
• Hang Snatch 1-1-1
• 2 Position Snatch 1-1-1-1
• FT: 800 m and Chest-to-bar Pull-ups

15

• 3 RF-ME: Burpees, Wall Balls, Deadlifts and 2 more

16

17

• Snatch Drop 3-3-3
• Snatch Balance 3-3-3
• Bulgarian Split Squat 8-8-8
• Handstand Push-ups : 3x15

18

• Hang Power Clean + Power Clean 1-1-1-1-1-1-1-1-1-1
• Alt EMOM 12 mins: Double Unders, Toes-to-bars and Push-ups

19

• Deadlift 10-10-8-8-6-4
• FT: Row Calories, Pull-ups and Farmers Carry Walking Lunges

20

• Bench Press : 8x2 at 80% 1RM
• 4 RFT: 400 m, Single Arm Dumbbell Push Press and Ring Dips

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5

6