Sun Mon Tue Wed Thu Fri Sat

30

31

  • Run 7 km TT

Sep | 1

  • Back Squat : 10x3 at 80% 1RM, rest 2 mins
  • 3 RFT: Double Dumbbell Snatches, Hand Release Push-ups, Dumbbell Box Step Overs and Double Unders

2

  • Push Press : 5-5-5, rest 2 mins
  • Dumbbell Bench Press
  • 4 RF-ME: Strict Handstand Push-ups, Pull-ups and Toes-to-bars

3

  • Deadlift
  • Every 1 min for 6 mins: Power Snatch
  • AMRAP 15 mins: Double Kettlebell Squat Cleans, Sumo Stance Good Mornings, Planche Leans and Hanging L-Sit Holds

4

  • 5 RFT: Medicine Ball Runs, Wall Balls and Medicine Ball Sit-ups
  • Weighted Strict Pull-up : 10x3 at 75% 1RM, rest 1:30

5

  • 1 Hang Power Snatch + 1 Squat Snatch + 2 Overhead Squat : 1-1-1-1, rest 2 mins
  • Romanian Deadlift (snatch grip) 10-10-10, rest 2 mins
  • 1 Squat Clean + 4 Front Squat : 4x1 at 60% 1RM, rest 2 mins

6

7

  • Push Press
  • Alt EMOM 20 mins: Strict Handstand Push-ups, Pull-ups and Toes-to-bars
  • Ski Erg : 45 mins
  • Dumbbell Incline Bench Press 3x Max Rep, rest 2 mins

8

9

  • Back Squat : 8x2 at 85% 1RM, rest 2 mins
  • AMRAP 15 mins: Double Unders, Alternating Dumbbell Snatches, Wall Balls and Burpees

10

  • Alt EMOM 15 mins: Ring Rows, Leg Lifts, and Arch Holds
  • 4x AMRAP 3 mins: Shoulder-to-Overheads, Deadlifts, and Max Reps Bar Facing Burpees

11

  • Deadlift 3-3-3-3-3, rest 3 mins
  • AMRAP 5 mins w/ Buy-in: Rows, Dumbbell Thrusters and Box Jumps
  • AMRAP 5 mins w/ Buy-in: Rows, Dumbbell Devil Press and Dumbbell Box Step-ups
  • AMRAP 5 mins w/ Buy-in: Rows, Dumbbell Shoulder-to-Overheads and Alternating Pistols

12

  • Every 1 min for 6 mins: Power Clean
  • Weighted Strict Pull-up
  • Tall Snatch : 1 Rep Max
  • Every 3 mins for 15 mins: 3 Snatch Grip Deadlift + 2 Hang Power Snatch + 1 Squat Snatch
  • 1 Squat Clean + 4 Front Squat : 4x1 at 60% 1RM, rest 2 mins
  • Push Jerk 5-5-5-5-5-5-5-5, rest 2 mins

13

14

15

  • Back Squat : 8x2 at 87% 1RM, rest 2 mins
  • AMRAP 12 mins w/ Buy-in: Dumbbell Box Step Overs, Dumbbell Front Rack Walking Lunges, Push-ups and 2 more

16

  • Push Press : 3-3-3, rest 2 mins
  • 5 RF-ME: Strict Handstand Push-ups, Pull-ups and Toes-to-bars
  • Push Up (Rings)s : 3x Max Rep, rest 2 mins

17

  • Every 1 min for 6 mins: Power Snatch
  • Deadlift , rest 3 mins

18

  • Moreno

19

  • Interval - Assault Bike Calories : 10 x 30 secs / 30 secs
  • Weighted Strict Pull-up : 8x2 at 85% 1RM, rest 1:30

20

  • Snatch Balance + Overhead Squat + Hang Snatch : 1-1-1-1-1-1-1-1-1-1, rest 2 mins
  • Snatch Grip Romanian Deadlift : 20-20, rest 2 mins
  • 1 Squat Clean + 3 Front Squat 1-1-1-1-1-1, rest 2 mins
  • Every 30 secs for 10 mins: Clean Pull
  • Chipper: Thrusters, Pull-ups, Thrusters, and 3 more

21

22

  • Reverse Grip Bench Press : 3x10 at 50% 1RM, rest 2 mins
  • 3 RF-ME: Rows, Strict Handstand Push-ups, Pull-ups and Toes-to-bars

23

  • Nancy
  • Back Squat : 3x3 at 65% 1RM, rest 2 mins
  • Alt EMOM 40 mins: Cardios, L-Sits, Plank Holds and 2 more

24

25

  • 50-40-30-20-10: Double Unders and Burpees
  • Banded Deadlift : 5x3 at 55% 1RM, rest 2 mins

26

27

28

29

30

Oct | 1

2

3