Sun Mon Tue Wed Thu Fri Sat

28

  • Back Squat : 10-10-10

29

  • 3 RFT: 200 m and Kettlebell Deadlifts
  • Alt EMOM 12 mins: Deadlifts and Hollow Rocks
  • AMRAP 9 mins: Seated Dumbbell Press, Row Calories, and AbMat Sit-ups

30

Jul | 1

  • 3 RFT: Row Calories and Push-ups
  • 7 RFT: Thrusters, Toes To Bars and Run (medicine ball)s

2

  • 3 RFT: Walking Lunges and Push-ups
  • Alt EMOM 16 mins: Push Press, Hang Cleans, Split Jerks, and Squat Cleans
  • 7 RFT: Plate Overhead Walking Lunges, Dumbbell Snatches, AbMat Sit-ups, and Jump Rope Singles

3

  • 2 RFT: AbMat Sit-ups, Jumping Alternating Lunges and 200 m
  • Alt EMOM 12 mins: Shoulder Press, Shoulder Press, Shoulder Press and 3 more
  • 8 RFT: Row Calories, AbMat Sit-ups, Russian Kettlebell Swings, and Box Jumps

4

5

  • AMRAP 5 mins: Air Squats, Jump Rope Singles, Burpees, and AbMat Sit-ups
  • Alt EMOM 12 mins: Hang Clean & Jerks and Lateral Burpee Over Bars
  • 5 RFT: Kettlebell Deadlifts, Russian Kettlebell Swings, AbMat Sit-ups, and Walking Lunges

6

7

  • FT: Pull-ups, Box Jumps and 400 m

8

  • 2 RF-ME: Hollow Rocks and AbMat Sit-ups
  • 5 RFT: Hang Power Cleans and Lateral Burpees Over Bar
  • FQ: Hang Power Cleans, Power Cleans, Hang Power Cleans and Power Cleans
  • Alt EMOM 10 mins: Push-ups and Hang Power Cleans

9

  • Every 1 min for 12 mins: Dumbbell Push Press and Dumbbell Box Step Overs
  • AMRAP 7 mins: Kettlebell Swings and Box Jump Overs
  • AMRAP 5 mins: Kettlebell Swings and Box Jump Overs
  • AMRAP 3 mins: Kettlebell Swings and Box Jump Overs

10

11

  • 4 mins RemReps: 400 m and Russian Kettlebell Swings
  • Alt EMOM 15 mins: Dumbbell Bear Complexes and 200 m
  • AMRAP 8 mins: Bear Complexes and Double Unders

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

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31

Aug | 1