Mon Tue Wed Thu Fri Sat Sun

Jul | 1

2

  • Run 1600 m TT
  • Box Dips : Max Set
  • Ring Dips : Max Set
  • Strict Muscle-ups : Max Set

3

  • Clean & Jerk : 1 Rep Max

4

5

  • 3 RFT: Power Cleans, Runs and Plank Holds

6

  • Squat Therapy..s : Max Set
  • Wall Facing PVC Overhead Squats : Max Set
  • Air Squat Hold : Max Hold
  • Hamstring Stretches : Max Set

7

  • FT: Bench Press, Strict L Chest-to-bar Pull-ups and 800 m

8

9

10

  • Deadlift : 1 Rep Max
  • Push-ups : Max Set
  • 21-15-9: Deadlifts and Push-ups

11

  • Row 5000 m at 30%

12

  • Air Squats : Max Set
  • Double Unders : Max Set
  • Annie

13

  • AMRAP 10 mins: 400 m, Max Rep Strict Pullups and Max Rep Strict Ring Dips
  • Row : 490/737/971/728/480 m

14

  • Chipper: Box Jumps, Double Unders, Ring Dips and 7 more

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3

4