Sun Mon Tue Wed Thu Fri Sat

28

29

30

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

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

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

8

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

9

  • Football Gone Bad

10

11

12

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

13

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

14

15

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

16

  • Power Clean (Touch & Go) : 3 Rep Max
  • 10 RFT: 100 m, Power Clean (Touch & Go)s and Lateral Burpee Over Bars

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

22

23

24

25

26

27

28

29

30

31