Sun Mon Tue Wed Thu Fri Sat

28

29

  • 2 RFT: Kettlebell Goblet Squats, Kettlebell Deadlifts and 200 m
  • Back Squat : 2-2-2-2-2
  • Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more

30

31

Aug | 1

  • 4 RF-ME: AbMat Sit-ups and Partner Calorie Rows
  • Thruster 2-2-2-2-2-2-2
  • FT: 800 m, Dumbbell Thrusters and 400 m

2

3

  • 4 RFT: Dumbbell Hang Power Snatch (R Arm)s, Dumbbell Hang Power Snatch (L Arm)s and Walking Lunges
  • Overhead Squat : 2 Rep Max
  • 12-9-6-3: Power Snatches and Burpees
  • FT: Double Unders and Toes-to-bars
  • AMRAP 20 mins: Row Calories, Wall Balls and Kettlebell Swings

4

  • Grace

5

  • "Tabata" - Walking Lunges : 8 x 20 secs / 10 secs
  • Split Jerk : 2-2-2-2-2

6

  • 3 RFT: 400 m, Clean & Jerks and Double Unders

7

  • FT: 200 m, Bear Crawls and Broad Jumps
  • Bench Press : 2-2-2-2-2
  • AMRAP 9 mins: Handstand Push-ups, Box Jumps and Russian Kettlebell Swings

8

9

  • AMRAP 5 mins: Double Kettlebell Deadlifts and Kettlebell Farmers Walks
  • AMRAP 20 mins: Row Calories, Dumbbell Push Press and Walking Lunges
  • 3 RFT: Dumbbell Hang Power Clean & Jerks and Box Jumps
  • Hang Power Clean 2-2-2-2-2
  • 4 RFT: Hang Power Cleans and 200 m

10

11

  • Bench Press 10-8-6-4-2-1

12

13

14

15

16

17

18

19

20

  • EMOM for 10 mins: 2 Power Clean + 1 Push Jerk
  • 4 RFT: Hang Power Cleans, Front Squats and AbMat Sit-ups

21

  • 3 RFT: 200 m and Pull-up Bar Hangs
  • Push Press : 5-4-3-2-1
  • 21-15-9: Box Jumps and Push Press
  • Front Squat : 6x3 at 65% 1RM
  • 4 RFT: Burpees and Wall Balls

22

23

24

25

26

27

28

29

30

31