Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • 5x RFT: Bar Facing Burpees, Chest-to-bar Pull-ups and Power Cleans

2

  • "Death By" - Bike Calories : 1 rep + 1 rep / 1 min
  • Landmine Twist : 12-12-12

3

  • Overhead Squat : 5-5-5-5-5

4

5

  • FT: 200 m, Hang Power Snatches and Push Press

6

7

8

  • "Death By" - Shuttle Sprint : 10 m + 10 m / 1 min

9

  • Burpees : 100 Reps for Time

10

  • Run : 3x 1 mi at 80%, rest 5 mins

11

12

  • 5 RFT: AbMat Sit-ups, Air Squats, and Push-ups

13

14

15

  • 2x FT: Bike Calories, GHD Sit-ups and Push-ups

16

  • Every 1 min for 30 mins: Hang Squat Snatch

17

  • 21-15-9: Deadlifts and Dumbbell Push Press

18

19

  • 7x RFT: Air Squats and Burpees

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3