Sun Mon Tue Wed Thu Fri Sat

28

29

30

  • Alt EMOM 12 mins: Front Squats and Back Squats
  • Every 4 mins for 20 mins: 200 m, Toes-to-bars, and Dumbbell Burpee Box Step Overs

31

  • "Tabata" - Pvc Overhead Squats : 8 x 20 secs / 10 secs
  • Overhead Squat : 10 Rep Max
  • FT: Row Calories; 3x 400 m, Box Jumps and Wall Balls
  • 6x RFT: Rows and 250 m
  • FT: Air Squats, Double Unders, Air Squats and Double Unders

Aug | 1

  • Tempo Clean Deadlift : 1-1-1-1-1-1-1

2

3

  • FT: 3x Row Calories and Double Unders; 3x Dumbbell Snatches and...
  • Row 1000 m TT
  • Row 1000 m TT
  • Push Press , rest 2:30
  • Front Squat

4

5

  • Alt EMOM 12 mins: Front Squats and Back Squats
  • EMOM 5 mins/7 mins: 3 Position Muscle Snatch + 3 Overhead Squats and Power Snatch + Overhead Squat + Squat Snatches
  • FT: Bar Facing Burpees, Power Snatches, Overhead Squats and Squat Snatches

6

  • FQ: Bikes, Ring Muscle-ups and Strict Handstand Push-ups
  • 4 RFT: 400 m, Single Dumbbell Hang Clean & Jerks and Chest-to-bar Pull-ups
  • 3 RFQ: Dumbbell Incline Bench Press and Low Banded Rows

7

  • Alt EMOM 10 mins: Sled Pushes and Row Calories
  • AMReps 7 mins: Wall Balls and Deadlifts
  • Deadlift : 6-4-2

8

9

  • Power Clean : 1x10

10

  • 31 Heroes
  • Thruster : 1x10

11

12

13

  • Alt EMOM 12 mins: Front Squats and Back Squats
  • 3 RFT: 400 m, Dumbbell Power Snatches and Single Dumbbell Squats

14

  • Strict Press : 3-3-3-3-3
  • Dumbbell Bench Press
  • "Tabata" - Row Calories : 8 x 20 secs / 10 secs

15

  • AMRAP 15 mins: Double Unders, Row Calories, Power Cleans and 2 more
  • FT: Squat Cleans
  • Squat Clean : 1 Rep Max

16

17

  • Deadlift : 3 @ 70%, 1 @ 75%, 3 @ 70%, 1 @ 80%, 3 @ 70%, 1 @ 85%
  • AMRAP 16 mins: Single Dumbbell Hang Clean & Jerks, Assault Bike Calories, Bar Facing Burpees and Deadlifts
  • Flight Simulator
  • Every 2:30 for 10 mins: Barbell Overhead Walking Lunges

18

19

  • Every 1 min for 5 mins: Squat Snatch
  • Alt EMOM 12 mins: Front Squats and Back Squats
  • Alt EMOM 12 mins: Front Squats and Back Squats
  • FT: Double Unders, 800 m and Row Calories

20

  • AMRAP 20 mins: Kettlebell Swings, Push Press, Assault Bike Calories and Toes-to-bars
  • Split Jerk
  • Split Jerk
  • Strict Press : 3-3-3-3-3

21

  • FT: Parallette L-Sits and Tempo Hip Extensions
  • AMRAP 5 mins w/ Buy-in: Wall Balls, Deadlifts and Bar Facing Burpees
  • AMRAP 5 mins w/ Buy-in: Wall Balls, Deadlifts and Bar Facing Burpees
  • AMRAP 5 mins w/ Buy-in: Wall Balls, Deadlifts and Bar Facing Burpees

22

23

  • Pause Snatch Pull : 2-2-2-2-2
  • Every 1:30 for 10:30: Snatch Pull + Low Hang Power Snatch
  • FT: 10x Chest-to-bar Pull-ups, Push-ups and Air Squats; Row Calories...

24

  • Every 1 min for 7 mins: Hang Squat Cleans and Push Jerks
  • Every 2 mins for 10 mins: Pause Front Squat + Pause Push Jerk + Front Squat + Push Jerk
  • FT: Thrusters, 800 m, Thrusters and 2 more
  • Deadlift : 15 Rep Max

25

26

27

28

29

30

31