Mon Tue Wed Thu Fri Sat Sun

31

  • AMRAP 10 mins: Double Unders, AbMat Sit-ups and Hand Release Push-ups
  • Front Squat : 3 Rep Max

Sep | 1

  • 5 RFT: Wall Balls, Alternating Dumbbell Snatches and Reverse Burpees

2

  • Strict Press : 5-5-5
  • "Tabata" - Alternating Pistols, Hand Release Burpees, Row / Bike Calories and Bumper Plate Ground-to-Overheads : 8 x 20 secs / 10 secs

3

4

  • Every 1 min for 10 mins: Snatch Grip Deadlift
  • 3 RFT: Weighted Runs, Burpee Box Jumps and Shoulder-to-Overheads

5

6

  • Partner Bull

7

  • AMReps 2 mins: Deadlift
  • AMReps 2 mins: Deadlift

8

9

  • FT: Double Unders, Burpee Box Jump Overs, Double Unders and 7 more
  • Squat Snatch (Touch & Go) : 5 Rep Max

10

  • 1 Pause Back Squat + 1 Back Squat : 1 Rep Max
  • FT: Toes-to-bars, Elbow Plank Holds, Toes-to-bars and 6 more
  • Every 1 min for 8 mins: Push Press

11

  • AMRAP 20 mins: 400 m, American Kettlebell Swings and Kettlebell Goblet Box Step-ups

12

  • Havana

13

14

15

16

  • Pendlay Row 8-8-8-8-8
  • CrossFit Games Open 12.2

17

  • Strict Press : 5 Rep Max
  • 30-20-10: Overhead Squats, Lateral Burpee Over Bars and V-ups

18

19

20

21

22

23

  • Back Squat : 3-3-3-3-3
  • AMRAP 10 mins: Lateral Burpee Over Bars, Overhead Squats and Bar Muscle-ups

24

  • Every 1 min for 8 mins: Bent Over Barbell Row
  • FT: Alternating Dumbbell Snatches, AbMat Sit-ups, Double Unders and 11 more

25

  • 2 Hang Power Snatch + 2 Overhead Squat : 1 Rep Max

26

  • AMRAP 16 mins: Box Jumps, Hand Release Burpees and American Kettlebell Swings

27

  • AMRAP 25 mins: 400 m, Pull-ups, Push-ups and 2 more

28

29

30

Oct | 1

2

3

4