Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

  • Chipper: Bike Calories, Shoulder-to-Overheads, Row Calories and 3 more

4

  • 3x RFT: Muscle-ups, Burpee Box Jump Overs and 400 m

5

  • Alt EMOM 10 mins: Front Squats and Back Squats
  • FT: Toes-to-bars, Hang Power Cleans and GHD Sit-ups

6

  • Bench Press : 3x3 at 85% 1RM, rest 1:30
  • FQ: Strict Deficit Handstand Push-ups, Deficit Push-ups and Ring Dips

7

8

9

10

  • 4 RFT: Power Cleans, Front Squats and Push Jerks

11

  • Chipper: Bike Calories, Toes-to-bars, Box Jumps and 4 more

12

13

  • AMRAP 10 mins w/ Buy-in: 800 m, Sandbag Throw Over Shoulders and Unbroken Double Unders
  • 3 RFQ: Single Arm Dumbbell Rows
  • 3 RFQ: Kettlebell Floor Press
  • 3 RFQ: V-ups

14

  • AMReps 40 mins: Burpee Ring Muscle-ups, Dumbbell Snatches and Row Calories

15

  • Long Aerobic Training 5000 m TT

16

  • AMRAP 20 mins: 400 m, Front Squats, and Toes-to-bars

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5