Mon Tue Wed Thu Fri Sat Sun

31

Sep | 1

  • Deadlift : 1x6 at 70% 1RM
  • Deadlift : 1x4 at 75% 1RM
  • Deadlift : 1x2 at 80% 1RM
  • 3 RFT: Rows, Front Rack Lunges, Sumo Deadlift High-pulls and Front Rack Lunges
  • Back Squat : 1x6 at 70% 1RM
  • Back Squat : 1x4 at 75% 1RM
  • Back Squat : 1x2 at 80% 1RM

2

  • "Tabata" - Medicine Ball Front Squats, Push-ups and Wall Balls : 8 x 20 secs / 10 secs

3

  • 4 RFT: Box Jumps, Toes-to-bars, 400 m, and 2 more

4

  • 4 RFT: Assault Bike Calories and Burpees

5

  • Power Clean + Hang Squat Clean + Front Squat : 1 Rep Max

6

7

8

  • Deadlift : 1 Rep Max
  • FT: 7x Air Squats, AbMat Sit-ups, Pull-ups, and Deadlifts; Rows

9

  • AMRAP 20 mins: Overhead Squats, Squat Snatches, Overhead Walking Lunges, and 2 more

10

  • 4 RFQ: Dumbbell Bench Press, Seated Dumbbell Arnold Press, Dumbbell Bicep Curls, and 4 more

11

  • Pause Back Squat 4-4-4-4-4-4-4
  • AMRAP 15 mins: Bar Muscle-ups, Burpee Box Jump Overs, and Wall Balls

12

13

14

15

  • Push-ups : 3x Max Rep, rest 30 secs
  • Jumping Air Squats : 3x Max Rep, rest 30 secs

16

17

  • Front Squat : 5-5-5-5-5
  • Every 4 mins for 16 mins: Rows, Handstand Push-ups, and Toes-to-bars

18

  • AMRAP 30 mins: Ski Erg Calories, Wall Balls and Double Unders
  • Strict Press 10-8-6-4

19

  • AMRAP 20 mins: Hang Power Cleans, Box Jump Overs, Push-ups, and Assault Bike Calories

20

  • AMRAP 20 mins: 800 m, Ring Rows, Dumbbell Farmers Carries, and 2 more

21

22

  • AMRAP 10 mins: 1 mi and Rows
  • AMRAP 15 mins: Kettlebell Swings, Hand Release Push-ups and Air Squats
  • Run 1 mi TT

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25

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27

28

29

30

Oct | 1

2

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4