Sun Mon Tue Wed Thu Fri Sat

30

  • FT: 800 m; 20x Ball Slams, Kettlebell Swings, and Air Squats

Jul | 1

  • Lifting: Bench Press and Bent Over Barbell Rows

2

  • 21-15-9: Handstand Push Ups, Ring Dips, Push-ups and 2 more

3

  • Back Squat 5-5-5-5-5-5-5-5-5-5, rest 1 min

4

  • TEAM: Air Force WOD

5

6

  • FT: Wall Ball (Partner)s, Deadlifts and Team Runs

7

8

  • Lifting: Bench Press and Strict Pull-ups
  • AMRAP 10 mins: Strict Pull-ups, Kettlebell Swings and Air Squats

9

  • Dumbbell Shoulder Press 5-5-5
  • Alt EMOM 18 mins: Handstand Push-ups, Wall Balls and Rows

10

11

12

  • Clean & Jerk (Touch & Go) : 3-3-3-3
  • AMRAP 12 mins: Clean & Jerks and 200 m

13

14

15

  • 1/2 Murph

16

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

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3