Sun Mon Tue Wed Thu Fri Sat

28

29

30

  • Shoulder Press 2-2-2
  • 12-9-6-3-6-9-12: Push Press, Lateral Burpee (Over Barbell)s and Pull-ups

31

  • Deadlift : 3-3-3-3-3
  • Running Diane

Aug | 1

  • Back Squat : 6-6-6
  • Alt EMOM 18 mins: Toes-to-bars, Back Squats and Rows

2

3

4

5

6

  • Bench Press : 3-3-3
  • 3 RFT: 400 m, Air Squats and Muscle-ups

7

  • Back Squat : 4-4-4
  • FT: Back Squats, AbMat Sit-ups and Toes-to-bars

8

  • Shoulder Press : 1 Rep Max
  • AMRAP 15 mins: 200 m, Sumo Deadlift High-pulls and Box Jump Overs

9

10

11

12

13

  • Back Squat : 3-3-3
  • FT: Strict Pull-ups, Push-ups, and Air Squats

14

  • Jerk : 1-1-1-1-1
  • 5 RFT: Double Unders, Wall Balls and Clean & Jerks

15

16

17

18

19

20

  • Back Squat : 2-2-2
  • 5 RFT: Handstand Push-ups, Chest-to-bar Pull-ups and Dumbbell Walking Lunges

21

22

23

24

25

26

27

28

29

30

31