Mon Tue Wed Thu Fri Sat Sun

Jul | 1

  • AMRAP 20 mins: Strict Pull-ups, Burpee Box Jump Overs, and Air Squats

2

  • Back Squat : 1-1-1-1-1
  • 3 RFT: Assault Bike Calories, Power Cleans, Bar Facing Burpees, and 4 more

3

  • Chipper: Front Squats, Lateral Burpee Over Bars, Kettlebell Swings, and 9 more

4

  • Every 4 mins for 20 mins: Box Jump Overs, Dumbbell Front Squats, and Assault Bike Calories

5

6

7

  • Run 6000 m TT

8

9

  • Run 7000 m TT

10

  • Alt EMOM 30 mins: Burpees, Box Jumps, and Kettlebell Swings

11

12

  • Run (Pushing Stroller) 6000 m TT

13

14

15

  • Shuttle Run : 15x 240 m , every 2 mins

16

  • Run 12600 m TT

17

  • Run 11000 m TT

18

  • 3 RFT: Rows, Strict Pull-ups, Push-ups and Air Squats

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3

4