Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

  • Chipper: Bike Calories, Shoulder-to-Overheads, Row Calories and 3 more

4

  • 3x RFT: Muscle-ups, Burpee Box Jump Overs and 400 m

5

  • Alt EMOM 10 mins: Front Squats and Back Squats
  • FT: Toes-to-bars, Hang Power Cleans and GHD Sit-ups

6

  • Bench Press : 3x3 at 85% 1RM, rest 1:30
  • Weighted Dumbbell Sit-up 20-20-20

7

8

9

  • Run 5 km TT

10

  • 4 RFT: Power Cleans, Front Squats and Push Jerks

11

  • Chipper: Bike Calories, Toes-to-bars, Box Jumps and 4 more

12

13

  • Chipper: Pull-ups, Chest-to-bar Pull-ups, Bar Muscle-ups and 6 more

14

15

16

  • AMRAP 20 mins: 400 m, Front Squats and Toes-to-bars

17

  • 10-8-6-4-2: Bench Press, Strict Handstand Push-ups and Sandbag Cleans

18

  • FQ: L-Sit Holds, Hip Extension Holds and Weighted Plank Holds
  • AMRAP 15 mins: Bike Calories and Strict Pull-ups

19

  • Back Squat : 3 Rep Max
  • AMRAP 10 mins: Burpee-to-Plates and 200 m

20

  • Alt EMOM 20 mins: Hang Power Cleans, Handstand Walks, Rows and GHD Sit-ups
  • Row 100 m TT

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5