Sun Mon Tue Wed Thu Fri Sat

30

31

  • Deadlift : 1x6 at 70% 1RM
  • Deadlift : 1x4 at 75% 1RM
  • Deadlift : 1x2 at 80% 1RM
  • 3 RFT: Rows, Front Rack Lunges, Sumo Deadlift High-pulls and Front Rack Lunges

Sep | 1

  • "Tabata" - Medicine Ball Front Squats, Push-ups and Wall Balls : 8 x 20 secs / 10 secs
  • Back Squat : 1x6 at 70% 1RM
  • Back Squat : 1x4 at 75% 1RM
  • Back Squat : 1x2 at 80% 1RM

2

3

  • 4 RFT: Assault Bike Calories and Burpees

4

  • Power Clean + Hang Squat Clean + Front Squat : 1 Rep Max

5

  • AMRAP 20 mins: Row Calories, Thrusters and Double Unders

6

7

8

9

10

11

12

  • Burpees : 343 Reps for Time

13

14

  • Alt EMOM 18 mins: Deadlifts and Hollow Rocks
  • FT: Deadlifts and Burpee Over Bars

15

  • 21-18-15-12: Hang Clean & Jerks, Assault Bike Calories and 100 m

16

17

18

  • AMRAP 30 mins: Ski Erg Calories, Wall Balls and Double Unders

19

  • 50-40-30-20-10: Bear Complexes and Bar Facing Burpees

20

21

  • AMRAP 10 mins: 1 mi and Rows
  • AMRAP 15 mins: Kettlebell Swings, Hand Release Push-ups and Air Squats

22

23

  • Back Squat : 3 Rep Max
  • AMRAP 9 mins: Burpees and Bike Calories

24

25

  • Alt EMOM 28 mins: Run / Row / Ski Erg / Bike Calories, Up Downs, Glute Ham Bridges and Walk As Rests

26

  • 5 RFT: Wall Balls and Ski Ergs
  • 5 RFT: Ski Ergs and Wall Balls

27

28

29

30

Oct | 1

2

3