Sun Mon Tue Wed Thu Fri Sat

30

  • Bike Ride (Mountain Bike) 7.37 mi TT

Jul | 1

  • Front Squat 5-5-5-3-2-5-5-5-5

2

3

  • Hang Power Snatch : 3 Rep Max
  • AMRAP 12 mins: Sumo Deadlift High-pulls, Box Jumps, Ring Dip (Blue Band)s, and Row Calories

4

  • Run 3 mi TT

5

  • AMRAP 15 mins: Rows, Front Squats, and Knees-to-elbows

6

  • Run 3 mi TT

7

8

9

  • Row : 5x 250 m, rest 1:30
  • Row : 3x 750 m

10

  • Every 2 mins for 12 mins: Jump Rope Singles and Push Press
  • AMRAP 15 mins: Rows, Front Squats, and Knees-to-elbows

11

12

  • Row : 10x 30 secs, rest 30 secs

13

  • Bench Press : 8-8-8-8-8
  • AMRAP 25 mins: 400 m, Wall Balls, and Rope Pull-to-Stands
  • Run 3 mi TT

14

15

  • Every 1:30 for 15 mins: Muscle Snatches, Squat Snatches, and Overhead Squats
  • AMRAP 6 mins w/ Buy-in: Snatches and Bar Facing Burpees
  • Back Squat 10-8-6-8-8-8
  • Strict Press 10-8-6-8-8-8

16

  • Bike Ride (Mountain Bike) 2.53 mi TT

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3