Sun Mon Tue Wed Thu Fri Sat

27

28

  • Front Squat : 3-3-3-3-3
  • Front Squat : 1x10
  • AMRAP 15 mins: Row Calories, Wall Balls and Burpees
  • Weighted AbMat Sit-up 2x50

29

  • Shoulder Press : 1-1-1-1-1
  • Shoulder Press : 1x5
  • Split Jerk : 1 Rep Max
  • 3 RFT: Double Unders and Wall Walks
  • Weighted AbMat Sit-up 2x50
  • Single Arm Dumbbell Row : 8-8-8
  • Front Rack Mobilities : 3x Max Rep

30

  • Power Snatch : 1 Rep Max
  • Alt EMOM 12 mins: Burpee Box Jump Overs, Muscle-ups and Alternating Pistols

31

Nov | 1

  • CrossFit Games Open 20.4 - Masters 55+

2

  • Run 7 mi TT

3

4

  • Bench Press : 3-3-3-3-3
  • Bench Press 10 Reps
  • AMRAP 15 mins: Chest-to-bar Pull-ups, Push-ups and Double Unders

5

  • Front Squat : 8-8-8
  • 5 RFT: Single Arm Dumbbell Hang Clean & Jerks, Alternating Lunges and AbMat Sit-ups

6

7

  • 1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1-1-1
  • Row : 3x 1500 m

8

  • CrossFit Games Open 20.5 - Masters 55+

9

10

11

  • Run 8 mi TT

12

  • Shoulder Press : 5-5-5-5
  • 6x RFT: Hang Squat Cleans and Burpees
  • Weighted AbMat Sit-up 4x30
  • Single Arm Db Bent Over Row 5-5-5-5
  • Front Rack Mobilities : 4x Max Rep

13

  • Deadlift : 3-3-3-3
  • "FGB Style" - Wall Balls, Power Cleans, Box Jumps and 2 more
  • Plank : Max Hold

14

  • Snatch : 2-2-2-2-2
  • Run 1600 m at 70%
  • Weighted AbMat Sit-up 4x30

15

  • Bench Press : 5-5-5-5
  • 4x AMRAP 2 mins: Kettlebell Swings, Chest-to-bar Pull-ups and Rows
  • Weighted AbMat Sit-up 4x30
  • Dumbbell Fly 10-10-10
  • Dumbbell Shrug 10-10-10

16

  • Run (trail) 4.33 mi TT

17

18

  • Front Squat : 10-10-10
  • FT: 400 m and Weighted AbMat Sit-ups
  • Dumbbell Bicep Curl 10-10-3-7
  • Dumbbell Front Raise 10-10-10
  • Lat Pull Down 10-10-10

19

  • Shoulder Press : 10-10-10
  • 3 Position Clean + Jerk : 1-1-1-1-1
  • 4x AMRAP 2 mins: Kettlebell Swings, Toes-to-bars and Lateral Burpee Box Jump Overs
  • Barbell Good Morning 3x10

20

  • "Tabata" - Burpees : 7 x 1 min / 1 min

21

22

23

24

25

26

27

28

29

30