Sun Mon Tue Wed Thu Fri Sat

27

  • Deadlift : 1 Rep Max

28

29

  • FT: Bike Calories, Sandbag Carries, Row Calories and Sandbag Carries

30

  • Every 1 min for 10 mins: Back Squat
  • AMRAP 8 mins: Box Jumps, Bar Muscle-ups and Power Cleans

31

  • 5 RFT: Unbroken Double Unders, Dumbbell Snatches, Unbroken Double Unders and Burpees

Nov | 1

  • Strict Press : 5x5 at 75% 1RM, rest 2 mins
  • FT: Bike Calories and Rope Climbs

2

  • Sandbag Bear Hug Hold : Max Hold
  • Deadlift : 5x5 at 70% 1RM, rest 2 mins
  • Strict Chin-ups : 4x8, rest 2 mins
  • Sandbag Bear Hug Hold : Max Hold
  • 3 RFQ: Chinese Rows and Barbell Curls

3

4

5

  • Row : 4x 500 m at 80%, rest 1 min
  • FT: Bike Calories
  • AMReps 5 mins: Burpees

6

  • Deficit Deadlift : 4x10 at 53% 1RM, rest 2 mins
  • Strict Pull-ups : 3x Max Rep, rest 3 mins
  • Dumbbell Reverse Fly 12-12-12, rest 2 mins
  • Alternating Single Arm Kettlebell Bent Over Row : 10-10-10-10, rest 2 mins

7

  • 3 RFT: Handstand Push-ups, Toes-to-bars, Handstand Walks and Kettlebell Swings

8

9

  • FT: 2x Rope Climbs and Bike Calories; Sb Bearhug Box Step Ups; Rope...

10

11

12

  • 4 RFQ: Strict Press and GHD Sit-ups
  • 4 RFQ: Bench Press and Strict Toes-to-bars
  • FQ: Dips and Plate Press

13

14

  • Clean & Jerk : 5x2 at 80% 1RM, rest 2 mins

15

  • FT: Rows, Round Of "Strict Cindy"s, Bike Calories and 4 more

16

  • FT: Rows, Round Of "Strict Cindy"s, Bike Calories and 4 more
  • 3 RFQ: Sandbag Bear Hug Squats and Sit Up To A Pikes
  • 3 RFQ: Bulgarian Split Squats and Hollow Rocks
  • 3 RFQ: Double Kettlebell Deadlifts and Russian Kettlebell Swings

17

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20

21

22

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24

25

26

27

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29

30