Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

4

5

6

7

8

9

  • Every 2 mins for 12 mins: Power Jerk
  • 5 RFT: Assault Bike Calories, Assault Bike Calories and Assault Bike Calories
  • Back Squat : 3x10 at 65% 1RM

10

11

  • 4x RFT: Assault Bike Calories and Lateral Burpee Over Bars

12

  • Every 2 mins for 14 mins: Power Clean + Hang Power Clean + Jerk

13

14

15

  • Every 2 mins for 12 mins: Hang Snatch + Snatch
  • FT: Snatches, Snatches, Snatches and 3 more
  • 16-14-12-10-8: Strict Pull-ups, Dumbbell Strict Press and V-ups

16

  • Every 2:30 for 20 mins: Rows and Front Squats

17

  • Every 1:30 for 12 mins: Deadlift
  • 21-15-9: Thrusters and Row Calories

18

  • Every 2:30 for 20 mins: Clean & Jerk

19

  • FT: Rows, Burpee Box Jump Overs, and Chest-to-bar Pull-ups
  • FT: Rows, Burpee Box Jump Overs, and Chest-to-bar Pull-ups
  • FT: Rows, Burpee Box Jump Overs, and Chest-to-bar Pull-ups

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5