Sun Mon Tue Wed Thu Fri Sat

30

31

  • Every 1:30 for 12 mins: Front Squats and Single Leg Rdl (Kb/Db)s
  • AMReps 11 mins: Box Jump Overs, Push-ups, Kettlebell Swings and 8 more

Sep | 1

  • Every 1 min for 8 mins: Hang Power Snatches and Snatches
  • Every 1 min for 8 mins: Hang Power Cleans and Cleans

2

  • "Death By" - Deadlift : 1 rep + 1 rep / 1 min
  • AMRAP 20 mins: Slam Ball Runs, Slam Ball Squat Clean & Slams, Slam Ball Russian Twists and Slam Ball Overhead Walking Lunges

3

  • AMRAP 6 mins: Sled Pushes, Dumbbell Devil Press and Shoulder Taps
  • AMRAP 6 mins w/ Buy-in: 400 m, AbMat Sit-ups and Push-ups
  • AMRAP 6 mins: Jumping Squats, Banded Kettlebell Swings and Ball Slams
  • AMRAP 6 mins w/ Buy-in: 400 m, AbMat Sit-ups and Push-ups
  • AMRAP 6 mins: Sled Pushes, Dumbbell Devil Press and Shoulder Taps

4

  • Every 1 min for 10 mins: Sprints
  • AMRAP 22 mins: Push Press, Lateral Burpee Over Bars and Run Sprints

5

6

7

8

9

10

11

12

13

14

  • Alt EMOM 12 mins: Flutter Kicks, Plank Hold Plate Steps and Side Plank Twists
  • FT: 800 m, Kettlebell Swings, Push-ups and 2 more

15

16

17

18

19

20

21

  • Alt EMOM 9 mins: Plank Shoulder Taps, AbMat Sit-ups and Hollow Holds
  • AMRAP 6 mins w/ Buy-in: Air Squats and Kettlebell Farmers Walks
  • 5 RFT: 200 m, Front Squats and Burpees

22

23

24

25

26

27

28

29

30

Oct | 1

2

3