Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • Alt EMOM 12 mins: Front Squats and Back Squats
  • 3 RFQ: Dumbbell Box Step Overs and Tempo Dumbbell Bench Press
  • FT: Rows; 10x Power Cleans, Push-ups and Air Squats

2

  • Every 2 mins for 10 mins: Tempo Romanian Deadlifts and Handstand Walk Obstacle Practice
  • 21-15-9: Strict Pull-ups and Strict Handstand Push-ups
  • Deadlift : 3 Rep Max
  • FT: Deadlifts and 400 m

3

  • Every 4 mins for 20 mins: Box Jump Overs, Dumbbell Front Squats and Assault Bike Calories
  • Every 2:30 for 12:30: 3 Position Power Snatches and 3 Position Squat Snatches
  • Lifting: Dumbbell Thrusters, Single Arm Dumbbell Bent Over Rows and Weighted Sit-ups

4

5

6

7

8

  • Squat Clean : 1 Rep Max
  • Elizabeth

9

  • 4 RFT: 200 m, Chest-to-bar Pull-ups, 200 m and Dumbbell Snatches

10

  • FT: Assault Bike Calories; Double Unders and AbMat Sit-ups

11

12

  • 3 RFT: Back Squats
  • Every 2:30 for 12:30: 3 Position Power Snatches and 3 Position Squat Snatches
  • AMReps 25 mins (3,6,9,...): Row Calories, American Kettlebell Swings and Wall Balls

13

  • AMRAP 20 mins: Power Cleans, Burpees and 200 m

14

15

  • AMRAP 14 mins: Thrusters, Double Unders and Chest-to-bar Pull-ups
  • Alt EMOM 12 mins: Front Squats and Back Squats

16

  • Row 2000 m TT

17

  • Deadlift : 1x20
  • FT: 200 m, Wall Balls and Box Jumps

18

  • Run 200 m TT
  • Run 400 m TT

19

  • Every 2 mins for 14 mins: Handstand Push-ups, Bar Muscle-ups, and Power Snatches

20

  • Chipper: Wreckbag Runs, Deadlifts, Front Squats and 13 more

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3