Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

2

3

4

5

6

7

8

  • Every 1 min for 5 mins: Push Press
  • 3 RFT: Power Cleans, Push Press, Box Jumps, and Russian Kettlebell Swings

9

  • Every 2 mins for 16 mins: Pause Front Squat
  • FT: Back Squats
  • FT: Rows
  • FT: Lateral Burpee Over Barbells
  • FT: Rows
  • FT: Toes-to-bars

10

  • Every 2 mins for 10 mins: Kettlebell Cleans, Kettlebell Front Rack Reverse Lunges, Kettlebell Press, and 2 more
  • "FGB Style" - Reverse Lunges, Ring Rows, Air Squats, and 2 more

11

12

13

14

15

16

  • Shoulder Press : 5 Rep Max
  • Eccentric Handstand Push-ups : 4-4-4-5-5
  • 3 RFT: Handstand Push-ups, Alternating Dumbbell Hang Clean & Jerks, and Double Unders

17

  • 5 RFT: Wall Balls, Wall Ball Sit-ups, and Run (medicine ball)s
  • 3 RFQ: GHD Sit-ups, Single Arm Dumbbell Overhead Walking Lunge (Right Arm)s, Single Arm Dumbbell Overhead Walking Lunge (Left Arm)s, and Plate Good Mornings
  • 3 RFQ: GHD Sit-ups, Single Arm Dumbbell Overhead Walking Lunge (Right Arm)s, Single Arm Dumbbell Overhead Walking Lunge (Left Arm)s, and Plate Good Mornings

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3