Mon Tue Wed Thu Fri Sat Sun

27

  • FT: 200 m; 3x Russian Kettlebell Swings, AbMat Sit-ups and Burpees...
  • Alt EMOM 15 mins: 100 m, Shoulder Press and Front Squats
  • AMRAP 9 mins: Power Cleans, Front Squats and Double Unders

28

  • FT: Rows, 200 m, Rows and 400 m
  • "FGB Style" - Weighted Box Step-ups, Weighted Sit-ups and Power Cleans
  • AMRAP 10 mins: 200 m and Handstand Push Ups

29

  • Alt EMOM 15 mins: Push Press, Bench Dips and Thrusters
  • 2 RFT: Kettlebell Goblet Squats, Kettlebell Deadlifts and 200 m

30

31

  • 2 RFQ: Back Squats and Barbell Good Mornings
  • Bear Complex : 1 Rep Max
  • AMReps 15 mins: Burpees, Double Unders, Bear Complexes and Toes-to-bars

Aug | 1

2

3

  • AMRAP 5 mins: Goblet Squats, Burpees and Box Jumps
  • FQ: Barbell Good Mornings
  • Alt EMOM 12 mins: Back Squats, Back Squats, Back Squats, 3 and more
  • AMReps 8 mins (2,4,6,...): AbMat Sit-ups, Box Jumps and Back Squats

4

5

  • 3 RFT: 200 m and Dumbbell Hang Clusters
  • Alt EMOM 16 mins: Push Press and Hang Power Cleans
  • 4x 2 mins RemReps: 100 m and Power Cleans

6

7

  • 2 RFT: 200 m, Hollow Rocks and Toes-to-bars
  • Alt EMOM 12 mins: Shoulder Press and Bench Dips
  • 3 RFT: 400 m, Air Squats and Push Press

8

9

10

  • "Tabata" - Kettlebell Swing : 8 x 20 secs / 10 secs
  • Alt EMOM 10 mins: Power Clean & Jerks and Push-ups
  • FT: Burpees; 8x 100 m and Power Cleans; Burpees

11

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31

Sep | 1

2

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5

6