Sun Mon Tue Wed Thu Fri Sat

27

  • 4 RFT: 400 m, Kettlebell Swings, and Box Jump Overs
  • Weighted Pull-up 3-2-2-1
  • Hang Squat Clean 5-5-3-2-2-1-1

28

29

  • Chipper: 200 m, Sit-ups, Double Unders and 6 more

30

  • Row 6000 m TT

31

  • Front Squat : 5x3 at 80% 1RM
  • Every 3 mins for 21 mins: Hang Power Cleans and Burpee Over Bars

Nov | 1

2

3

4

5

6

  • Run 5 km TT

7

8

9

10

11

12

  • Back Squat : 8x1 at 85% 1RM

13

14

15

16

17

18

  • "Tabata" - Bench Press : 8 x 20 secs / 10 secs
  • "Tabata" - Single Arm Landmine Press : 8 x 20 secs / 10 secs
  • "Tabata" - Medicine Ball Push Ups : 8 x 20 secs / 10 secs
  • "Tabata" - Overhead Plate Tricep Extension : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Hammer Curls : 8 x 20 secs / 10 secs

19

  • "Tabata" - Pull-ups : 5 x 40 secs / 15 secs
  • "Tabata" - Banded Reverse Flies : 5 x 40 secs / 15 secs
  • "Tabata" - High Pull : 5 x 40 secs / 15 secs
  • "Tabata" - Pendlay Row : 5 x 40 secs / 15 secs
  • "Tabata" - Snatch Grip Shrug : 5 x 40 secs / 15 secs
  • "Tabata" - Banded Good Mornings : 5 x 40 secs / 15 secs

20

21

22

23

24

25

26

27

28

29

30