Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • Run 400 m TT
  • Run 1600 m TT
  • Ring Dips : Max Set

2

3

  • Hang Power Clean : 5 Rep Max
  • Power Clean : 1 Rep Max

4

  • 3 RFT: Power Cleans, 400 m and Plank Holds

5

  • Wall Facing PVC Overhead Squats : Max Set
  • Hamstring Stretches : Max Set

6

7

8

  • Chipper: Strict Chest-to-bar Pull-ups, Shoulder Press, Strict Pull-ups and 4 more

9

  • Push-ups : Max Set
  • Press : 1 Rep Max
  • 21-15-9: Deadlifts and Handstand Push-ups
  • Deadlift : 5 Rep Max

10

  • 3 RFT: Rows, Wall Balls, Bear Crawls and Single Unders

11

  • Air Squats : Max Set
  • Single Unders : Max Set
  • 25-20-15-10-5: Double Unders and AbMat Sit-ups

12

  • AMRAP 10 mins: 400 m, Max Rep Strict Pullups and Max Rep Strict Ring Dips

13

  • Chipper: Box Jumps, Single Unders, Push-ups and 7 more

14

15

  • 2 RFT: Ring Support Holds, Strict Chin-ups, Plank Holds and 3 more

16

17

  • Back Squat : 1-1-1-1-1

18

  • 3 RFT: Rows and L-Sit Holds

19

  • 21-15-9: Dumbbell Z Press, Ring Dip (Box)s and Push-ups

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3