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

6

  • Bench Press : 3x3 at 85% 1RM, rest 1:30
  • FQ: Strict Deficit Handstand Push-ups, Deficit Push-ups and Ring Dips

7

  • FT: Deadlifts, Bike Calories, Double Unders and 6 more

8

9

10

11

12

13

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

20

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

21

  • FT: Sandbag Carries; Thrusters, Bar Muscle-ups and Burpee Box Jumps...

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5