Sun Mon Tue Wed Thu Fri Sat

29

30

  • Power Clean 3-3-3-3-3-3-3
  • AMRAP 2 mins: Rows and Kettlebell Swings
  • AMRAP 2 mins: Rows and Kettlebell Swings
  • AMRAP 2 mins: Rows and Kettlebell Swings
  • AMRAP 2 mins: Rows and Kettlebell Swings

Oct | 1

  • Bent Over Barbell Row : 5-5-5-5-5
  • Push-ups : 150 Reps for Time
  • Back Squat : 5-5-5-5-5

2

3

  • Shoulder Press : 5-5-5-5-5

4

5

6

7

8

  • Back Squat : 5-5-5-5-5
  • Overhead Squat

9

  • Shoulder Press : 5-5-5-5-5
  • AMReps 5 mins (8,10,12,...): Devil Press and Assault Bike Calories
  • AMReps 5 mins (8,10,12,...): Wall Balls and Assault Bike Calories

10

  • Deadlift : 5-5-5-5-5

11

  • Bench Press : 5-5-5-5-5
  • "Tabata" - Round Of DT : 5 x 1 min / 1 min

12

13

14

  • Back Squat : 5-5-5-5-5
  • AMRAP 12 mins: Power Cleans, Front Squats and Ski Erg/Row/Assault Bikes

15

  • Shoulder Press : 5-5-5-5-5

16

  • Deadlift : 5-5-5-5-5

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2