Sun Mon Tue Wed Thu Fri Sat

30

31

Sep | 1

  • Tempo Bench Press 8-8-8-8
  • 4 RFQ: Dumbbell Gorilla Rows, Plate Halos, and Leg Press
  • Strict Handstand Push-ups : 5x5
  • Every 1 min for 12 mins: 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat

2

  • FT: 4x Double Unders, American Kettlebell Swings, and Pull-ups; 4x Double U

3

  • Every 1 min for 12 mins: Burpee Over Bars, Hang Power Cleans, and Thrusters
  • 4 RFT: Wall Balls, Dumbbell Box Step Overs, and Deadlifts

4

  • Every 1 min for 11 mins: Clean & Jerk
  • FT: 400 m, Burpee Over Bars, 400 m, and 9 more

5

  • Squat Snatch : 1-1-1-1-1-1-1-1
  • Squat Snatch : 1 Rep Max

6

7

8

  • Strict Handstand Push-ups : 10x4
  • Lifting: Front Squat + Split Jerks
  • FT: Pull-ups, Power Snatches, Overhead Squats, and 6 more; Thrusters, Burpe

9

10

  • Chipper: Ski Ergs, Wall Balls, Box Step Overs, and 12 more
  • 4 RFT: Renegade Rows and Dumbbell Box Step Overs
  • 3 RFQ: Tempo Dumbbell Bulgarian Split Squats and Isometric Lunge (Hold)s
  • Every 1 min for 12 mins: Power Snatch + Hang Squat Snatch + Snatch Balance
  • 50-30-10: Double Unders, Push Press, Thrusters, and 3 more

11

12

  • Every 2 mins for 12 mins: Handstand Push-ups and Floor Press
  • FT: 6x Pull-ups, Wall Balls, Kettlebell Swings, and AbMat Sit-ups; Burpees;
  • Chipper: Dumbbell Runs, Box Jump Overs, Deadlifts, and 9 more

13

  • Bench Press 8x8
  • 4 RFQ: Pull-up Negatives and Strict Pull-ups

14

15

  • Every 1 min for 9 mins: Muscle Up (Strict)
  • Tempo Chin-ups : 5x5
  • Every 1 min for 8 mins: Deadlifts and Hand Release Push-ups

16

17

  • 3 RFT: Row Calories, Toes-to-bars, and Handstand Walks

18

19

20

  • 4 RFT: Double Dumbbell Push Press, Sled Pushes, Sled Drags, and Rests
  • 4 RFQ: Incline Bench Press and Alternating Dumbbell Gorilla Rows
  • 5 RFT: Front Squats, Strict Pull-ups, Back Squats, and Strict Chin-ups
  • 4 RFQ: Upright Rows, Dumbbell Front Raises, and Dumbbell Strict Press
  • Front Rack Lunge : 5x10

21

  • Every 2 mins for 12 mins: Front Squats, Back Squats, Dumbbell Hang Power Cleans, and 1 1/4 Dumbbell Squats
  • Chipper: Air Squats, Ski Ergs, Power Snatches, and 11 more

22

  • Strict Handstand Push-ups : 5x5

23

  • 10-8-6-4-2-2-4-6-8-10: Power Cleans and Supinated Barbell Bent Over Rows

24

25

26

27

28

29

30

Oct | 1

2

3