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Jul | 1

2

  • Pause Back Squat 4-4-4-4-4-4
  • 6 RFT: Rows, Box Jump Overs and Push-ups
  • Thruster 2-2-2-2-2-2
  • AMRAP 10 mins: Power Cleans, Pull-ups and Double Unders

3

  • Lifting: Push Press, Push Jerks and Split Jerks
  • 3 RFT: Rope Pull-ups, Weighted Plank Holds and Jefferson Curls
  • 3x AMRAP 8 mins: 200 m, Lunges, Push-ups and 6 more

4

  • "DB Complex" FT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans and Dumbbell Front Squats
  • "Bustelo" AMRAP 10 mins: Rows, Ring Rows and Sit-ups
  • "Bustelo Pt. 2" AMRAP 7 mins: Medicine Ball Cleans and Double Unders
  • 21-15-9: Left Armed Kettlebell Snatches, Right Armed Kettlebell Snatches and Toes-to-bars

5

  • Lifting: Clean Deadlifts, Clean Pulls and Power Cleans
  • 4 RFT: Wall Facing Handstand Holds, Snow Angels and Weighted Hip Extensions
  • 7 RFT: Rows, Farmer Carries and Double Unders

6

  • Push Press 3-3-3-3-3-3-3
  • 8 RFT: Dumbbell Thrusters, Pull-ups and Burpees
  • "Not For Time" 4 RFT: GHD Sit-ups, Xiaopeng Forwards and Middle Splits
  • FT: Wall Balls and Muscle-ups

7

8

9

  • "Don't Stop" 2-4-6-8-10-8-6-4-2: Dumbbell Front Squats and Sit-ups
  • 2x AMRAP 8 mins: Dumbbell Snatches, Lunges and Burpee Over Dumbbells

10

  • Clean Pull + Hang Clean + Clean 1-1-1-1-1
  • 4 RFT: Yoke Carries and Farmer Carries
  • 5 RFT: Box Jump Overs, Rows, Box Jump Overs and Plank Holds

11

  • Seated Shoulder Press 10-10-10-10
  • Dumbbell Bent Over Row 10-10-10-10
  • "Ben Bergeron" AMReps 3 mins: Wall Balls, Double Unders, Russian Kettlebell Swings and 3 more
  • Hang Power Clean 3-3-3-3-3-3-3
  • 21-18-15-12-9-6-3: Handstand Push-ups and Pull-ups

12

  • 2 Snatch Lift Off + Snatch : 1 Rep Max
  • 3 RFT: Pull-ups, Single Arm Landmine Press and Sorensen Holds
  • "Partner Row" FT: Rows and Double Kettlebell Farmer Holds

13

  • Reverse Barbell Lunge : 8-8-8-8-8, rest 2 mins
  • "About 3 Chilis" 5 RFT: Kettlebell Deadlifts, Pull-ups and Air Squats
  • Snatch Balance 1-1-1-1-1-1-1
  • "Rowing Nancy" 5 RFT: Rows and Overhead Squats

14

  • 8 RFT: Assault Bikes and Squat Holds
  • Partner WOD 6 RFT: 200 m, Deadlifts, Box Jumps and Plate Overhead Walking Lunges

15

16

  • Hang Power Snatch 1-1-1-1-1-1-1-1-1-1
  • AMRAP 8 mins: Handstand Push-ups, Kettlebell Swings and GHD Sit-ups

17

18

  • 3 RFT: Dumbbell Push Press, Box Jumps, Dumbbell Snatches and Wall Balls
  • Lifting: Shoulder Press, Push Press and Push Jerks
  • "Tabata" - Bottom-to-Bottom Squats : 8 x 20 secs / 10 secs
  • Row 3000 m TT

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Aug | 1

2

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