Sun Mon Tue Wed Thu Fri Sat

28

29

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

30

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

31

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

Aug | 1

  • Lifting: Weighted Pull-ups and Weighted Ring Dips
  • AMRAP 20 mins: Box Jumps, Kettlebell Swings and 200 m

2

3

  • Bench Press 3-3-3-3-3-3-3-3
  • Weighted Pull-up 3-3-3-3-3-3-3-3-3

4

5

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

6

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

7

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

8

  • Good Morning 6-6-6-6
  • FT: Rope Climbs, Dumbbell Devil Press, Rope Climbs, and 3 more

9

  • Football Gone Bad

10

  • AMRAP 15 mins: Partner deadlifts, Wall Ball (Partner)s and 200 m

11

12

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

13

  • Shoulder Press 3-3-3-3-3-3-3-3
  • Sit Ups : 7x Max Rep
  • Jump Rope (Singles)s : 500 Reps for Time

14

  • Bike (Stationary) 2.4 mi TT
  • Bent Over Barbell Row : 8-8-8-8-8
  • Strict Pull-ups : 5x Max Rep
  • Strict Dips : 5x Max Rep

15

  • Lifting: Ring Dips and Bent Over Barbell Rows
  • 2 RFT: Row Calories, Plate Overhead Walking Lunges and AbMat Sit-ups

16

  • Bench Press : 3-3-3-3-3-3-3
  • Barbell Shrug 5-5-5-5-5-5
  • Strict Pull-ups : 6x Max Rep

17

18

19

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

20

  • Bench Press 2-2-2
  • AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring Dips

21

  • Squat Clean : 1-1-1-1-1
  • FT: Rows, Thrusters and Knees To Elbows

22

  • Bent Over Barbell Row : 6-6-6-6
  • 5 RFT: Power Snatches, Double Unders and 200 m

23

24

25

26

27

28

29

30

31