Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

2

  • Glen
  • FT: Alternating Arm Kettlebell Clean & Jerks and Toes-to-bars

3

  • AMRAP 20 mins: Sit-ups, Burpees and Devil Press

4

5

  • 8 RFT: 200 m, Double Unders and Handstand Push-ups

6

7

8

  • Chipper: Strict Chest-to-bar Pull-ups, Shoulder Press, Strict Pull-ups and 4 more
  • AMRAP 22 mins: Air Squats, Dumbbell Snatches and Burpees

9

  • Deadlift : 1 Rep Max
  • Push-ups : Max Set
  • Press : 1 Rep Max
  • AMRAP 20 mins: Toes-to-bars, Manmakers and Double Unders
  • 21-15-9: Deadlifts and Handstand Push-ups

10

  • 3 RFT: Rows, Wall Balls, Handstand Walk Practices and Double Unders

11

12

13

14

15

  • 2 RFT: Ring Support Holds, Strict Chin-ups, Plank Holds and 3 more
  • FT: 1600 m, Dumbbell Front Rack Lunges and Dumbbell Clean & Jerks

16

17

  • "Tabata" - Kettlebell Swings : 8 x 20 secs / 10 secs
  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Push Press : 8 x 20 secs / 10 secs
  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3