Sun Mon Tue Wed Thu Fri Sat

26

27

  • AMRAP 12 mins: GHD Sit-ups and Oh Walking Lunges
  • Snatch Balance 3-3-2-2-1

28

  • Back Squat : 3-3-3-3-3
  • Clean Deadlift + Clean + Jerk : 1-1-1-1
  • 4 RFT: Chest-to-bar Pull-ups and Static Holds

29

  • AMRAP 25 mins: Russian Kettlebell Swings, Push-ups, Wall Balls and AbMat Sit-ups

30

31

  • Power Clean + Dip + Push Jerk 1-1-1-1
  • 3 RFT: Front Squats and Muscle-ups
  • 3 RFQ: Single Leg Box Jumps, False Grip Ring Rows and Kettlebell Russian Twists

Aug | 1

2

3

  • Lifting: Snatch Push Press, Overhead Squats, Snatch Push Press and Snatch Balances
  • 4 RFT: Rows and Box Jumps

4

  • Diane
  • 3 RFQ: Hollow Holds, Parallel Bar Dips and Nordic Curls
  • Power Clean + Front Squat + Clean 1-1-1-1

5

  • 5 RFT: 800 m, Dumbbell Thrusters, Dumbbell Walking Lunges and Push-ups

6

7

  • 3 RFQ: Handstand Walks, Back Extensions and Tempo Ring Rows
  • 1 Power Clean + 1 Hang Clean + 2 Jerk 1-1-1-1

8

9

10

  • 4x RFT: Power Snatches, Snatch Push Press, Overhead Squats, and Snatch Balances
  • 3 RFT: Assault Bike Calories, Push-ups, and Toes-to-bars

11

  • Back Squat : 3-3-3-3-3-3-3-3
  • AMRAP 7 mins: Dumbbell Push Press and Double Unders

12

  • 5 RFT: 200 Meter Runs, Clean & Jerks, and Rows

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2

3

4

5