Sun Mon Tue Wed Thu Fri Sat

28

29

  • 3 RFT: 400 m, Sumo Deadlift High-pulls and Round Of "Strict Cindy"s

30

  • 5 RFT: Back Squats and Chin Ups

31

  • Row 6 km TT
  • AMRAP 20 mins: Manmakers, Dumbbell Deadlifts and Lunges

Aug | 1

  • Clean & Jerk : 1-1-1-1-1

2

  • 5 RFT: 200 m, Chest-to-bar Pull-ups and Overhead Squats

3

  • FT: 1000 m, Rows and Double Unders

4

5

  • 50-40-30-20-10: Single Arm Dumbbell Thrusters and Burpees

6

7

  • 3 RFT: L-Sit Holds, Assisted Muscle-ups and Handstand Walk Practices

8

  • Single Arm DB Overhead Squat 5-5-5-5-5
  • Bench Press : 3-3-3-3-3

9

  • 3 RFT: 400 m and Wall Balls
  • 3 RFT: Double Unders and Single Arm Dumbbell Clean & Jerks

10

11

12

  • FT: Rows, Dumbbell Jerks and Handstand Walk Practices

13

  • Mary

14

  • Squat Clean : 1-1-1-1-1-1-1

15

  • FT: Push Press

16

17

  • 5 RFT: Clean & Jerks, Bear Walks, and Rope Climbs

18

19

  • Run With Plate 3200 m TT
  • AMRAP 25 mins: Kettlebell Swings, Dumbbell Snatches and GHD Sit-ups

20

  • 5 RFT: Rows and Bench Press

21

  • FT: Row Calories, Clusters and Burpee Box Jump Overs

22

  • 10x 30 secs RemReps: Burpees and Dumbbell Thrusters

23

24

25

26

27

28

29

30

31