Mon Tue Wed Thu Fri Sat Sun

29

30

  • Shoulder Press 2-2-2
  • 12-9-6-3-6-9-12: Push Press, Lateral Burpee (Over Barbell)s and Pull-ups

31

Aug | 1

  • Alt EMOM 18 mins: Toes-to-bars, Back Squats and Rows

2

  • Lifting: Weighted Pull-ups and Weighted Ring Dips

3

  • Squat Snatch : 1-1-1-1-1
  • AMRAP 9 mins: Wall Balls and Squat Snatches

4

  • Every 1 min for 10 mins: Power Cleans and Hang Power Cleans
  • AMRAP 16 mins: Hang Power Cleans, Burpees, AbMat Sit-ups and 200 m

5

6

  • Bench Press : 3-3-3
  • 3 RFT: 400 m, Air Squats and Muscle-ups

7

  • FT: Back Squats, AbMat Sit-ups and Toes-to-bars

8

  • Shoulder Press : 1 Rep Max
  • AMRAP 15 mins: 200 m, Sumo Deadlift High-pulls and Box Jump Overs

9

  • FT: Rope Climbs, Dumbbell Devil Press, Rope Climbs, and 3 more

10

11

12

13

  • Back Squat : 3-3-3
  • FT: Strict Pull-ups, Push-ups, and Air Squats

14

  • Jerk : 1-1-1-1-1
  • 5 RFT: Double Unders, Wall Balls and Clean & Jerks

15

  • Every 1 min for 10 mins: Hang Squat Snatch

16

  • 2 RFT: Row Calories, Plate Overhead Walking Lunges and AbMat Sit-ups

17

  • Power Clean (Touch & Go) : 3 Rep Max
  • 10 RFT: 100 m, Power Clean (Touch & Go)s and Lateral Burpee Over Bars
  • AMReps 2 mins: Row Calories
  • AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches
  • AMReps 2 mins: Assault Bike Calories

18

19

20

  • Back Squat : 2-2-2
  • 5 RFT: Handstand Push-ups, Chest-to-bar Pull-ups and Dumbbell Walking Lunges

21

22

  • Squat Clean : 1-1-1-1-1
  • FT: Rows, Thrusters and Knees To Elbows

23

24

  • "Death By" - Burpees : 1 rep + 1 rep / 1 min
  • Overhead Squat : 3-3-3

25

26

27

28

29

30

31

Sep | 1