Sun Mon Tue Wed Thu Fri Sat

29

30

  • Every 1 min for 10 mins: Hang Clean
  • Every 2 mins for 10 mins: Back Squat
  • Row 500 m at 90%

Oct | 1

  • "Tabata" - Plank Holds : 5 x 2:30 / 30 secs
  • "Tabata" - Side Planks : 5 x 2:30 / 30 secs

2

  • Push Press : 6-6-6-6-6
  • Strict Pull-ups : 5x6
  • AMRAP 20 mins: Half Kneeling Single Arm Arnold Press, Pull-ups, V-ups and Double Unders

3

  • Box Jump : 5x5
  • Deadlift : 2-2-2-2-2
  • "Tabata" - Thrusters and Burpee Over Bars : 8 x 20 secs / 40 secs

4

  • FT: 1200 m, Rows, Assault Bikes and 6 more

5

6

7

  • Back Squat : 1 Rep Max
  • Back Squat : 20 Reps for Time
  • AMReps 1 min: Assault Bike Calories

8

9

  • Alt EMOM 28 mins: Alternating Reverse Goblet Lunges, Rows, Plank Holds and Dumbbell Snatches

10

  • Alt EMOM 12 mins: Front Squats and Clean Deadlifts
  • 5 RFT: Dumbbell Power Cleans, Dumbbell Push Press and Dumbbell Burpees

11

12

13

14

  • Clean Pull + Hang Power Clean + Front Squat : 1 Rep Max
  • AMRAP 10 mins: Deadlifts, Dumbbell Push Press and Double Unders

15

  • AMRAP 8 mins: Dumbbell Push Press, Rows and FLRs
  • AMRAP 8 mins: No Push-up Burpees, Assault Bike Calories and Turkish Sit-ups
  • AMRAP 8 mins: Kettlebell Swings, 200 m and GHD Sit-ups

16

  • Back Squat : 1 @ 60%, 1 @ 70%, 1 @ 80%, 1 @ 65%, 1 @ 75%, 1 @ 85%, 1 @ 70%, 1 @ 8...
  • AMRAP 15 mins: Wall Balls, Row Calories and Toes-to-bars

17

  • Push Press 6-6-6
  • Strict Pull-ups : 3x6
  • Alt EMOM 20 mins: Wall Sits, Assault Bikes, Chest-to-bar Pull-ups and Push-ups

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2