Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

4

  • Clean Grip Segmented Deadlift 3x3
  • Every 1 min for 8 mins: Power Clean & Jerk
  • Power Clean & Jerk : 1 Rep Max
  • AMRAP 1 min w/ Buy-in: Power Cleans and Push-ups
  • AMRAP 1 min w/ Buy-in: Power Cleans and Push-ups

5

  • Back Squat : 5x5
  • Stiff Legged Deadlift (Dumbbells) 5-5-5-5-5
  • Stiff Legged Deadlift (Dumbbells) 5-5-5-5-5
  • AMRAP 16 mins: Wall Balls, Alternating Dumbbell Snatches and 200 m

6

  • FT: 800 m, Rows, Assault Bikes and 6 more

7

  • Alt EMOM 16 mins: Box Handstand Push-ups and Dual Dumbbell Rows
  • AMRAP 8 mins: Dumbbell Push Press, Assault Bike Calories and Kettlebell Swings

8

9

  • Tempo Deadlift : 3-3-3-3-3
  • "Tabata" - Assault Bike : 5 x 30 secs / 30 secs

10

11

12

  • AMRAP 10 mins: 400 m, GHD Sit-ups and No Push-up Burpees
  • AMRAP 10 mins: Rows, Single Arm Russian Kettlebell Swings and Turkish Sit-ups
  • AMRAP 10 mins: Assault Bikes, Front Rack Single Arm Kettlebell Reverse Lunges and Kettlebell Russian Twists

13

14

  • CrossFit Games Open 17.1

15

16

17

  • Every 1 min for 10 mins: Clean
  • Clean : 1 Rep Max

18

  • Push Press : 5-5-5-5-5
  • Chin Up (Strict)s : Max Set
  • Chin Up (Strict)s : Max Set
  • Chin Up (Strict)s : Max Set
  • Chin Up (Strict)s : Max Set
  • Chin Up (Strict)s : Max Set
  • Chin Up (Strict)s : Max Set
  • AMRAP 20 mins: Half Kneeling Single Arm Arnold Press, Strict Pull-ups, Weighted Plank Holds and Assault Bikes

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5