Sun Mon Tue Wed Thu Fri Sat

30

31

Sep | 1

2

  • Every 2 mins for 12 mins: Behind The Neck Jerk
  • AMRAP 20 mins: Handstand Push-ups, Pistols (Alternating Legs)s and Pull-ups

3

4

  • FT: Pull-ups, Push-ups and Squats
  • Front Squat : 5x5 at 90% 1RM, rest 2:30

5

6

7

8

9

  • Drop Snatch : 2-2-2-2-2-2, rest 2 mins
  • AMRAP 25 mins: Row Calories, Airdyne Calories, Burpees and 2 more

10

  • Front Squat 5-5-5-5-5, rest 2:30
  • AMRAP 25 mins: Sumo Squat Jumps, AbMat Sit-ups and Kettlebell Swings

11

12

13

14

15

  • Back Squat : 3 Rep Max
  • AMRAP 10 mins: Push Press and AbMat Sit-ups

16

  • Clean High Pull + Power Clean + Hang Clean (Knee) : 2-2-2-2-2, rest 2 mins
  • 4 RFT: Rows, Double Unders, Rows and Alternating Dumbbell Snatches

17

  • Front Squat : 3 Rep Max
  • 21-15-9: Power Cleans and Toes-to-bars

18

19

20

21

22

  • Bench Press : 3-3-3-3-3
  • 21-15-9: Dumbbell Snatch (one arm - L)s, Dumbbell Snatch (one arm - R)s and Pull-ups

23

  • Christine
  • Lifting: Single Arm Dumbbell Rows, Barbell Good Mornings and Bent Over Barbell Rows

24

  • Front Squat : 3-3-3-3-3
  • 15 mins RemReps: Burpees and Back Squats

25

26

27

28

29

30

Oct | 1

2

3