Sun Mon Tue Wed Thu Fri Sat

30

  • Squat Snatch 5x1
  • Hang Squat Snatch 5x1
  • AMRAP 25 mins: Bent Over Barbell Rows, Hang Power Snatches, Front Squats, and Kettlebell Swings

31

  • Chipper: 800 m, Sand Bag Squat Cleans, Burpee Over Sandbags, and Sandbag Runs

Sep | 1

2

  • Chipper: 800 m, Thrusters, Ring Dips, and Sandbag Runs

3

4

5

  • 6 RFT: 200 m, Power Snatches, Hang Power Snatches, and Overhead Squats
  • 6 RFT: Shuttle Runs, Handstand Push-ups, and Alternating Pistols

6

  • AMRAP 18 mins: 200 m, Hang Power Cleans, and Weighted Sit-ups

7

8

  • Burpees : 100 Reps for Time

9

10

  • Front Squat : 5x5
  • 4 RFT: Thrusters, Burpee Over Plates, and Double Unders

11

  • Run 2800 m TT

12

  • 3 RFT: 400 m, Power Cleans, and Lying Toes To Bars
  • 1 Power Clean + 3 Push Jerk 6x1
  • Power Clean & Push Jerk : 3x1

13

14

  • 3x AMRAP 5 mins: Burpees, Air Squats, Burpees, and Alternating Lunges

15

16

  • 3 RFT: Sandbag Runs, American Kettlebell Swings, and Front Squats
  • "Death By" - Clean & Jerk : 1 rep + 1 rep / 1 min

17

18

  • 6 RFT: Push Up + Lateral Drags, Alternating Dumbbell Snatches, and 200 m

19

  • 3 RFQ: Ring Rows and Ring Dips

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3