Mon Tue Wed Thu Fri Sat Sun

Jul | 1

  • Every 1 min for 5 mins: Thruster
  • Every 1 min for 5 mins: Pull-up
  • 5 RFT: Deadlifts, Sit-ups and Double Unders

2

  • Pause Overhead Squat 3-3-3-3
  • AMRAP 20 mins: Burpee Box Jump Overs, Air Squats and Toes-to-bars

3

  • Back Squat : 5x2 at 85% 1RM
  • Strict Press : 5x2 at 85% 1RM
  • "Tabata" - Hollow Rocks : 8 x 20 secs / 10 secs
  • "Tabata" - Supermen : 8 x 20 secs / 10 secs

4

5

  • Chipper: Power Cleans, Push-ups, Wall Balls and 6 more

6

  • Run 800 m TT
  • AMReps 25 mins (2,4,6,...): Alternating Dumbbell Snatches, Walkouts, Alternating Dumbbell Renegade Rows, and 2 more

7

  • 7 RFQ: Band Chest-to-bar Pull-ups, Deficit Push-ups, and AbMat Sit-ups
  • Seated Dumbbell Strict Press 5-5-5-5-4-4-4-4-4

8

9

  • Snatch 3-3-2-2-1-1-1
  • 3 RFT: Double Unders, Power Cleans and Push Press

10

  • Front Squat 3-3-2-2-1-1-1
  • AMRAP 20 mins: Push-ups, Knees-to-elbows and 200 m

11

12

  • Split Jerk : 3-3-2-2-1-1-1
  • AMRAP 12 mins: Sumo Deadlift High-pulls, Chest-to-bar Pull-ups and Burpees

13

14

15

  • Snatch 3-3-2-2-1-1-1
  • 2 RFT: 800 m and Dumbbell Snatches

16

  • Strict Pull Up + Toes To Bars : 6x2
  • Chipper: Back Squats, Push-ups, Walking Lunges and 6 more

17

  • AMReps 2 mins: Double Unders
  • CrossFit Total

18

  • Every 1 min for 5 mins: Knees To Elbow
  • FT: 800 m, Cleans, Push-ups and 8 more

19

20

  • Every 1 min for 8 mins: Front Squat
  • AMRAP 20 mins: 400 m, Double Unders, Push-ups and 2 more

21

22

  • Pull-up (rings - false grip)s : 4x3
  • 4 RFT: 400 m, Deadlifts and Push-ups

23

24

25

26

27

28

29

30

31

Aug | 1

2

3

4