Sun Mon Tue Wed Thu Fri Sat

29

  • Row 5500 m TT

30

Oct | 1

  • Power Clean 3-3-3-3-3-3-3
  • Shoulder Press : 8-8-8-8
  • AMRAP 2 mins: Rows and Kettlebell Swings
  • AMRAP 2 mins: Rows and Kettlebell Swings
  • AMRAP 2 mins: Rows and Kettlebell Swings
  • AMRAP 2 mins: Rows and Kettlebell Swings

2

  • Bent Over Barbell Row : 5-5-5-5-5

3

  • Back Squat : 5-5-5-5-5

4

5

  • Deadlift : 5-5-5-5-5

6

  • Bench Press : 5-5-5-5-5
  • Strict Pull-ups : 5x2
  • Row 5500 m TT

7

8

9

  • Back Squat : 5-5-5-5-5

10

  • Shoulder Press : 5-5-5-5-5
  • AMReps 5 mins (8,10,12,...): Devil Press and Assault Bike Calories
  • AMReps 5 mins (8,10,12,...): Wall Balls and Assault Bike Calories

11

12

  • Bench Press : 5-5-5-5-5
  • Strict Pull-ups : 5x2
  • "Tabata" - Round Of DT : 5 x 1 min / 1 min

13

14

15

  • Back Squat : 5-5-5-5-5
  • Bent Over Barbell Row

16

17

  • Deadlift : 5-5-5-5-5
  • Shoulder Press : 5-5-5-5-5

18

  • Bench Press : 5-5-5-5-5
  • Strict Pull-ups : 5x2

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2