Sun Mon Tue Wed Thu Fri Sat

30

  • Dumbbell Box Step-up : 1x40
  • Row 1000 m TT
  • AMReps 3 mins: Bike Calories

31

  • FT: L-Sits and 400 m
  • Pull-up Bar Hang : 1x 180 secs
  • Sprint : 5x 50 m

Sep | 1

  • 21-15-9: Kettlebell Snatches and Pull-ups
  • Shoulder Press : 12-12-12

2

  • 4 RF-ME: Burpees
  • Farmers Carry : 1-1-1
  • Plank Hold : 1x 120 secs

3

4

  • FT: Push Press, Pull-ups and Row Calories
  • Single Arm Dumbbell Row : 12-12-12-12

5

  • Back Squat : 5-5-5-5-5

6

  • Sled Drag (Backwards) 400 m TT
  • Weighted Tuck Leg Raises : 3x Max Rep

7

  • 5 RFT: Deadlifts, Hang Power Cleans and Push Press

8

  • Half Murph

9

  • Every 2 mins for 20 mins: Toes-to-bars and Bike Calories
  • Farmers Carry : 1-1-1

10

11

12

13

14

15

16

17

18

19

20

21

  • Bench Press 15-12-6-6-6-8-10-12
  • Dumbbell Incline Bench Press 12-12-12
  • High Cable Fly 15-15-15
  • Dips : 3x Max Rep
  • Cable Tricep Extension 15-15-15

22

  • Back Squat 15-12-6-6-6-8-10-12
  • Barbell Glute Bridge 12-12-12
  • Standing Calf Raise 12-12-12
  • Dumbbell Front Rack Walking Lunge 20-20-20

23

24

25

26

27

28

29

30

Oct | 1

2

3