Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

4

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

  • FT: Deadlifts, Bike Calories, Double Unders and 6 more

8

9

10

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

11

12

  • Chipper: Pull-ups, Chest-to-bar Pull-ups, Bar Muscle-ups and 6 more

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

15

16

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

17

  • 10-8-6-4-2: Bench Press, Strict Handstand Push-ups and Sandbag Cleans

18

19

  • Back Squat : 3 Rep Max
  • AMRAP 10 mins: Burpee-to-Plates and 200 m

20

  • Alt EMOM 20 mins: Hang Power Cleans, Handstand Walks, Rows and GHD Sit-ups

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5