29

• Deadlift : 5-5-5-5-5-5
• Chipper: 400 m, Dumbbell Push Press, Box Jumps and 3 more
• Power Snatch : 3-3-3-3-3
• AMRAP 10 mins: Wall Balls and Pull-ups

30

• Power Clean : 2 Rep Max
• Power Clean & Jerk 5-5-5-5-5
• 4 RFQ: Seated Dumbbell Arnold Press, Australian Pull-ups and Dumbbell Overhead Carries
• 5 RFT: Row Calories, Double Unders and Burpees

31

• Push Press : 3-3-3-3-3-3-3
• 5 RFT: Dumbbell Power Cleans, Farmer Carries and Dumbbell Push-ups
• 6 RFT: Rows and Dumbbell Thrusters

Aug | 1

• Back Squat : 3 Rep Max
• Hang Squat Snatch : 3 Rep Max
• 3 RFQ: Dumbbell Romanian Deadlifts, Single Arm Landmine Press and Lateral Box Step-ups
• 7 RFT: 200 m, Double Kettlebell Front Rack Carries, Double Unders and 4 more

2

• Back Squat : 6-6-6-6-6
• AMRAP 16 mins: Rows, Kettlebell Swings and Toes-to-bars
• Push Press : 3-3-3-3-3-3
• AMRAP 15 mins: Overhead Squats, V-Ups and Double Unders

3

• Partner WOD Chipper: Handstand Push-ups, Deadlifts, Box Jumps and 4 more

4

5

• Lifting: Dumbbell Romanian Deadlifts, Dumbbell Power Cleans and Dumbbell Thrusters
• FT: Rows, Dumbbell Thrusters, Rows and 3 more
• Weighted Plank Hold : 3x Max Hold
• Double Dumbbell Snatch : 5-4-3
• "FGB Style" - Box Jumps, Single Arm Dumbbell Overhead Squats, Burpees and GHD Sit-ups

6

• Squat Clean : 2 Rep Max
• Back Squat : 5 Rep Max
• 3 RFQ: Banded Barbell Rows, Single Arm Dumbbell Push Press and Overhead Carries
• SPRINT 1 "Tabata" - Assault Bike : 8 x 20 secs / 1 min
• SPRINT 2 Row : 4x 100 m at 100%
• SPRINT 3 Run : 3x 400 m at 100%

7

• 4 RFQ: Half Kneeling Bottoms-up Kettlebell Press and Single Arm Bottoms-up Kettlebell Carries
• 5 RFT: Medicine Ball Cleans, Pull-ups and Box Jumps
• Back Squat : 10-8-6-4-2
• FT: Muscle-ups, Rows, Muscle-ups and 3 more

8

• Pausing Clean Deadlift + Power Clean : 1 Rep Max
• 3 RFT: Waiter Walks, Dumbbell Cuban Press, Banded Good Mornings and Cossack Squats
• AMRAP 30 mins: Rows, 400 m, Wall Walks and 2 more

9

• Push-Pull WOD for Pancreatic Cancer AMRAP 20 mins: Pull-ups, Push-ups, Deadlifts, and 200 m
• Push-Pull WOD for Pancreatic Cancer AMRAP 20 mins: Pull-ups, Push-ups, Deadlifts, and 200 m

10

• 3 PERSON TEAMS AMRAP 18 mins: Deadlifts, Hand Release Push-ups and Double Unders

11

12

• Reverse Barbell Lunge 12-12-12-12
• 18-12-8-4: Rows, Dumbbell Snatches and Burpee Over Dumbbells
• Split Jerk : 3-3-3-3-3
• 3 RFT: Kettlebell Swings, Wall Balls and Pull-ups

13

• Muscle Clean 1-1-1-1-1-1-1
• 1 Power Clean + 3 Front Squat : 1 Rep Max
• 3 RFQ: Weighted Plank Holds, Rope Pull-ups and Jefferson Curls
• 5x RFT: Box Jump Overs, Push-ups, Sit-ups and 300 m

14

• Dumbbell Push Press : 5-5-5-5-5
• 5 RFT: Single Unders, Medicine Ball Cleans and 200 m
• Deadlift : 5 Rep Max
• Diane

15

• Power Snatch + Hang Squat Snatch + Overhead Squat : 1 Rep Max
• Snatch High Pull 3-3-3-3-3
• 4 RFQ: Dumbbell Strict Press, GHD Sit-ups and Superman Holds
• AMRAP 20 mins: Rows, Double Kettlebell Front Rack Carries, Mountain Climbers and Turkish Get-ups
• AMRAP 20 mins: Walking Lunges, 200 m, Double Unders and Plank Holds

16

• Pause Back Squat 6-6-6-6-6-6
• Partner Workout 3 RFT: Kettlebell Swings, Wall Balls, Burpees and Farmer Carries
• Back Squat : 5-5-5-5-5
• Chipper: Toes-to-bars, Row Calories, Overhead Squats and 2 more

17

• Push Press : 3-3-3-3-3
• With a partner: 3 RFT: Chest-to-bar Pull-ups, Wall Balls, Push Press and Power Cleans

18

19

• Push Press : 6-6-6-6-6
• Topanga 5 RFT: Rows, Burpee Over Rowers and Goblet Squats
• Pause Front Squat : 3 Rep Max
• 4 RFT: Double Dumbbell Front Squats, Double Dumbbell Deadlifts and Handstand Walks

20

• Power Clean & Split Jerk 1-1-1-1-1-1
• Romanian Deadlift (Clean Grip) 4-4-4-4
• 3 RFQ: Single Arm Dumbbell Push Press, Single Arm Dumbbell Bent Over Rows, Star Planks and Reverse Hypers
• 8x RFT: Double Unders, Dumbbell Snatches, Burpees and Box Jumps

21

• Single Arm Dumbbell Thruster : 6-6-6-6, rest 2 mins
• AMRAP 15 mins: Overhead Dumbbell Carries, Dumbbell Hang Power Cleans, Dumbbell Front Squats and Single Unders
• 10 RFT: Power Snatch + 3 Overhead Squats and Burpee Over Bars
• Every 1 min for 10 mins: Strict Handstand Push-up

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31

Sep | 1