Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • 4 RFT: 200 m and Push-ups
  • Bench Press : 3-3-3-3-3
  • AMRAP 9 mins: Burpees, Box Jumps and Double Unders

2

  • 3 RFT: Shuttle Runs and Walking Lunges
  • Thruster : 1-1-1-1-1-1-1

3

4

5

6

7

8

  • Push Press : 3-3-3-3-3
  • 4 RFT: Push Press, 200 m and Box Jumps
  • 21-15-9: Russian Kettlebell Swings and Walking Lunges

9

  • Front Squat : 3-3-3-3-3
  • FT: 400 m; 3x Power Cleans, Front Squats and Push Jerks; Double Unders
  • 21-15-9: Air Squats and Burpees

10

11

  • AMReps 3 mins: Cluster
  • AMRAP 15 mins: Hang Power Cleans, 200 m and Pull-ups

12

13

14

15

  • FT: 400 m and Air Squats
  • Shoulder Press : 3-3-3-3-3
  • Chipper: 800 m, Shoulder Press, 400 m and 3 more

16

  • Power Clean : 2-2-2-2-2
  • 3 RFT: Pull-ups, Russian Kettlebell Swings and 200 m
  • 3 RFT: 400 m, Hang Power Cleans and Double Unders

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3