Sun Mon Tue Wed Thu Fri Sat

28

29

  • Alt EMOM 12 mins: Front Squats and Back Squats
  • Every 4 mins for 20 mins: 200 m, Toes-to-bars, and Dumbbell Burpee Box Step Overs

30

31

Aug | 1

  • Nasty Girls

2

  • Kelly

3

4

5

6

7

8

9

  • 4 RFT: 400 m, Chin Ups and Squat Snatches

10

11

12

  • 3 RFT: 400 m, Dumbbell Power Snatches and Single Dumbbell Squats

13

  • "Tabata" - Strict Pull-ups, Assault Bike Calories and Push-ups : 8 x 20 secs / 10 secs

14

  • FT: Squat Cleans
  • AMRAP 15 mins: Double Unders, Row Calories, Power Cleans and 2 more

15

16

  • Deadlift : 3 @ 70%, 1 @ 75%, 3 @ 70%, 1 @ 80%, 3 @ 70%, 1 @ 85%
  • AMRAP 16 mins: Single Dumbbell Hang Clean & Jerks, Assault Bike Calories, Bar Facing Burpees and Deadlifts

17

  • Triple 3

18

19

  • Alt EMOM 12 mins: Front Squats and Back Squats
  • FT: Double Unders, 800 m and Row Calories

20

  • 5 RFQ: Rows and Ring Muscle-ups
  • AMRAP 20 mins: Kettlebell Swings, Push Press, Assault Bike Calories and Toes-to-bars
  • Strict Press : 3-3-3-3-3

21

  • AMRAP 5 mins w/ Buy-in: Wall Balls, Deadlifts and Bar Facing Burpees
  • AMRAP 5 mins w/ Buy-in: Wall Balls, Deadlifts and Bar Facing Burpees
  • AMRAP 5 mins w/ Buy-in: Wall Balls, Deadlifts and Bar Facing Burpees

22

23

24

25

26

27

28

29

30

31