Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

2

3

4

5

6

7

8

  • Push Press : 3-3-3-3-3
  • 4 RFT: Push Press, 200 m and Box Jumps
  • 21-15-9: Russian Kettlebell Swings and Walking Lunges

9

10

11

  • AMReps 3 mins: Cluster
  • AMRAP 15 mins: Hang Power Cleans, 200 m and Pull-ups

12

  • 3 RFT: Double Unders, Burpees, Air Squats and Push-ups
  • 3 RFT: Handstand Push-ups, Kettlebell Swings and AbMat Sit-ups
  • Bench Press : 3-3-3-3-3

13

  • 50-40-30-20-10: Row Calories, Wall Balls, Walking Lunges and 2 more
  • 4 RFT: Air Squats and 200 m

14

15

  • FT: 400 m and Air Squats
  • Shoulder Press : 3-3-3-3-3

16

17

  • Alt EMOM 10 mins: Deadlifts and Box Jumps
  • 21-15-9: Deadlifts and Toes-to-bars

18

19

  • 3 RFT: Double Unders, Russian Kettlebell Swings and Pull-ups
  • Back Squat : 3-3-3-3-3
  • 3 RFT: Burpees and Walking Lunges

20

21

22

  • 30-20-10: Air Squats and Double Unders
  • Push Press : 2-2-2-2-2
  • 3 RFT: Hang Power Cleans, Front Squats and Push Press

23

24

25

26

27

28

29

30

31

Aug | 1

2

3