Sun Mon Tue Wed Thu Fri Sat

30

31

  • Front Squat 3x5
  • FT: Runs, Front Squats and Bar Facing Burpees

Sep | 1

  • AMRAP 5 mins: Row / Bike Calories and Box Jump Overs
  • AMRAP 5 mins: Row / Bike Calories and Bar Muscle-ups
  • AMRAP 5 mins: Row / Bike Calories and Strict Handstand Push-ups

2

  • Pyramid Double Helen

3

4

  • Bench Press : 3-3-3-3-3
  • AMRAP 4 mins: Row Calories, Burpees and American Kettlebell Swings
  • AMRAP 4 mins: Row Calories, Burpees and Goblet Squats
  • AMRAP 4 mins: Row Calories, Burpees and Russian Kettlebell Swings

5

  • Hotshots 19

6

7

  • Filthy Fifty

8

9

  • Power Clean & Jerk : 1 Rep Max
  • 3 RFT: 200 m, Bar Muscle-ups and Clean & Jerks

10

  • Back Squat : 1 Rep Max
  • Chipper: GHD Sit-ups, Alternating Dumbbell Snatches, Double Unders and 400 m

11

  • Bench Press : 1 Rep Max
  • Chipper: Deadlifts, Rope Climbs, Box Step-ups and Burpees

12

  • Collin

13

14

15

  • Deadlift : 3x10
  • Every 4 mins for 20 mins: Deadlifts, Strict Pull-ups and Wall Balls

16

  • Every 1 min for 9 mins: Snatches, Snatches and Snatches
  • Every 1 min for 9 mins: Power Clean & Jerk

17

  • Bench Press 3x10
  • 4 RFQ: Box Jumps, Banded Push-ups, Jumping Squats and 3 more

18

  • Back Squat : 3x10
  • Every 4 mins for 12 mins: Rows and Strict Deficit Handstand Push-ups
  • Every 4 mins for 12 mins: 400 m and Front Squats

19

  • AMRAP 3 mins: Double Unders, Wall Balls, Dumbbell Box Step-ups and 2 more
  • AMRAP 6 mins: Double Unders, Wall Balls, Dumbbell Box Step-ups and 2 more
  • Chipper: Double Unders, Wall Balls, Dumbbell Box Step-ups and 2 more

20

  • Chipper: 400 m, Power Cleans, Pull-ups and 15 more

21

  • Deadlift : 3x10
  • AMRAP 20 mins: Burpees and Row Calories

22

23

24

25

26

27

28

29

30

Oct | 1

2

3