Sun Mon Tue Wed Thu Fri Sat

27

28

  • Snatch : 3-3-3
  • Squat Clean & Jerk 3-3-3
  • Row : 2x 1000 m, rest 2 mins

29

  • Loredo

30

  • Front Squat : 10-10-10
  • AMReps 1 min: Strict Pull-ups
  • AMRAP 15 mins: Medicine Ball Cleans, Wall Balls, Pull-ups and Ski Erg/Row/Assault Bikes

31

  • Alt EMOM 12 mins: Power Snatches and Assault Bike Calories

Nov | 1

2

  • Alt EMOM 30 mins: Rows, Push-ups, Alternating Single Arm Dumbbell Snatches, and 2 more

3

4

  • CrossFit Games Open 20.4 - Scaled
  • AMRAP 15 mins: Row Calories, Wall Balls and Pull-ups

5

  • Push Press : 5-5-5
  • Strict Pull-ups : 3x Max Rep
  • Alt EMOM 28 mins: Ski Erg/Row/Assault Bikes, Lateral Burpee Over Bars and Overhead Squats

6

  • Front Squat : 3-3-3, rest 3 mins
  • GHD Sit-ups : 3x15
  • Front Squat : 3 Rep Max
  • Alt EMOM 12 mins: Dumbbell Snatches and Single Dumbbell Hang Clean & Jerks

7

  • Bent Over Barbell Row 3-3-3-3-3-3
  • Bench Press
  • AMReps 15 mins: Row Calories

8

  • CrossFit Games Open 20.5 - Scaled

9

10

11

  • Chipper: 1600 m, Deadlifts, Ski Erg/Row/Assault Bikes and 2 more

12

  • Every 1 min for 12 mins: Back Squat

13

  • Every 1 min for 12 mins: Bench Press
  • 4 RFT: Double Unders, Air Squats, Push-ups, and Pull-ups
  • Every 1 min for 12 mins: Shoulder Press

14

  • Every 1 min for 12 mins: Power Clean

15

  • "Tabata" - Strict Pull-ups : 12 x 30 secs / 30 secs
  • AMRAP 2 mins: Dumbbell Thrusters and Toes-to-bars
  • AMRAP 2 mins: Dumbbell Thrusters and Toes-to-bars
  • AMRAP 2 mins: Dumbbell Thrusters and Toes-to-bars
  • AMRAP 2 mins: Dumbbell Thrusters and Toes-to-bars

16

17

18

  • Fran
  • Every 1:30 for 15 mins: Overhead Squat

19

  • DT

20

21

22

23

24

25

26

27

28

29

30