Mon Tue Wed Thu Fri Sat Sun

31

Sep | 1

  • FT: Runs, Front Squats and Bar Facing Burpees

2

3

  • Pyramid Double Helen

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

6

7

8

9

10

11

12

13

14

15

16

17

  • Deadlift : 3x10

18

  • Bench Press 3x10

19

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

20

21

22

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

23

  • Back Squat : 3x10

24

  • Bench Press 3x10
  • 5 RFT: 400 m and Muscle-ups

25

26

27

28

29

30

Oct | 1

2

3

4