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

Aug | 1

2

3

4

5

  • "Death By" - Strict Ring Row : 1 rep + 1 rep / 1 min
  • "Death By" - Eccentric Pull-ups : 1 rep + 1 rep / 1 min
  • "Death By" - Jumping Pull-ups : 1 rep + 1 rep / 1 min

6

  • 5 RFT: 400 m, Push-ups and Knees-to-elbows

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
  • Double Under Attempts : 5x Max Rep

9

10

11

12

  • FT: Rows, Dumbbell Jerks and Handstand Walk Practices

13

  • AMRAP 20 mins: Push-ups, Pistol (Assisted w/pole or wall)s and Ring Rows

14

  • Squat Clean : 1-1-1-1-1-1-1

15

  • FT: Clean & Jerks, Ring Rows and Snatches

16

17

18

19

  • Run With Plate 3200 m TT

20

21

22

23

24

25

26

27

28

29

30

31