Sun Mon Tue Wed Thu Fri Sat

30

  • Clean Deadlift 5x5
  • Close Grip Bench Press : 5x5
  • Bent Over Barbell Row 10-10-10
  • Assault Bike Calories : 24-43-63-63-63
  • Pause Back Squat : 5x5
  • Shoulder Press : 5x5
  • Assault Bike Calories : 24-43-62-62-62-115

31

  • Strict Pull-ups : 3x6
  • Strict Pull-ups : 7x6
  • AMReps 40 mins: Assault Bike (Calories)s

Sep | 1

  • Every 1 min for 9 mins: Clean & Jerk
  • 5 RFT: 125 m, Shoulder-to-Overheads, 250 m, and Lateral Burpee Over Bars

2

  • Back Squat 10x4
  • Snatch Deadlift 3x6
  • Bent Over Barbell Row 7x6
  • AMReps 30:01: Assault Bike Calories

3

  • Front Squat 5x6
  • Bench Press 12x4
  • Klokov Press 8x6
  • Assault Bike Calories : 24-48-70-69-61

4

5

  • Assault Bike Calories : 7-10-16-20-26-30-30-211

6

  • Clean Deadlift 5x5
  • Close Grip Bench Press 10x6
  • Bent Over Barbell Row 5x10
  • Shoulder Press 5-5-5-5-5-5-5-5-5-5-5-5-5-5-ME, rest 1:45
  • Pause Back Squat 5x6
  • Strict Pull-ups : 4x10
  • Concept 2 Bike Erg : 24 mins

7

  • Assault Bike Calories : 12-35-58-78

8

  • Row : 18x 45 secs , rest 45 secs
  • Back Squat 10x3, rest 1:30
  • Bent Over Barbell Row 12x3, rest 45 secs
  • Spoto Press 8x5

9

10

  • Concept 2 Bike Erg 22701 m at 70%
  • Strict Pull-ups : 6x6
  • Front Squat : 5x5
  • Klokov Press 5-5-5-5-5-5-5-5-5-ME

11

  • Assault Bike Calories : 12-23-33-44-55-60-61, rest 1 min
  • Clean Deadlift 5x3
  • Bent Over Barbell Row 5x10

12

  • Close Grip Bench Press 5-5-5-5-5-5-5-5-5-ME
  • "Tabata" - Assault Bike Calories : 14 x 1 min / 1 min
  • Shoulder Press 10x3
  • Pause Back Squat : 5x5

13

14

15

  • Run : 25 mins at 70%

16

17

  • Run 4 mi at 70%

18

19

20

21

  • Shoulder Press 12x2
  • Pause Back Squat 5x4
  • Bent Over Barbell Row 5x10
  • Snatch Grip Shrug 4x10

22

  • AMReps 30 mins: Assault Bike Calories
  • Back Squat 8x2

23

  • Spoto Press 12x4, rest 1 min

24

  • Row : 21x 1:45 , rest 1 min
  • 21-15-9: Thrusters and Burpees
  • Bench Press 12x2
  • Front Squat : 6x5
  • Klokov Press 8x4

25

26

  • Close Grip Bench Press 11x4
  • Clean Deadlift 5x2
  • Snatch Grip Shrug 5x20
  • Concept 2 Bike Erg : 30 mins at 60%

27

  • Shoulder Press 12x4
  • Back Squat Pauses 6x6

28

29

30

Oct | 1

2

3