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Sep | 1

2

  • FT: Assault Bike Calories; 10x Dumbbell Front Squats, Toes-to-bars and...

3

4

5

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

6

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

7

8

9

  • Tempo Deadlift : 3-3-3-3-3

10

  • Half Kneeling Single Arm Arnold Press 5x7
  • Chin Up (Strict)s : 5x6
  • 5 RFQ: 200 m, Kettlebell Swings and Push-ups

11

12

13

  • Tempo Front Squat : 3-3-3-3-3
  • Stiff Legged Deadlift (Dumbbells) 6-6-6-6-6
  • AMRAP 10 mins: Thrusters, Push-ups and Plank Holds

14

15

16

  • Every 1 min for 10 mins: Clean
  • "Tabata" - Cleans, Burpee Over Bars and Double Unders : 6 x 20 secs / 40 secs

17

18

  • Tempo Back Squat : 3-3-3-3-3
  • Stiff Legged Deadlift (Dumbbells) 5-5-5-5-5
  • AMRAP 16 mins: Wall Balls, 210 m and Toes-to-bars

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30

Oct | 1

2

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5