Sun Mon Tue Wed Thu Fri Sat

30

31

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

Sep | 1

2

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

3

4

  • 3 RFT: Weighted Runs, Burpee Box Jumps and Shoulder-to-Overheads

5

6

7

8

9

  • FT: Toes-to-bars, Elbow Plank Holds, Toes-to-bars and 6 more
  • 1 Pause Back Squat + 1 Back Squat : 1 Rep Max

10

  • AMRAP 20 mins: 400 m, American Kettlebell Swings and Kettlebell Goblet Box Step-ups
  • Every 1 min for 8 mins: Push Press

11

  • Havana

12

13

14

  • CrossFit Games Open 17.5
  • Every 1 min for 8 mins: Overhead Squat

15

  • AMRAP 15 mins: Bike Calories, Pull-ups and Deadlifts

16

17

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

18

19

20

21

  • 3x AMRAP 5 mins: Wall Balls, Medicine Ball Russian Twists and Back Extensions
  • Every 1 min for 8 mins: Deadlift

22

23

24

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

25

  • AMRAP 16 mins: Box Jumps, Hand Release Burpees and American Kettlebell Swings
  • 2 Hang Power Snatch + 2 Overhead Squat : 1 Rep Max

26

27

28

29

30

Oct | 1

2

3