Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

2

3

4

5

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

  • AMRAP 20 mins: Toes-to-bars, Manmakers and Double Unders

10

11

  • 5 RFT: 400 m, Burpees, Wall Balls and Box Jump Overs

12

  • AMRAP 10 mins: 400 m, Max Rep Strict Pullups and Max Rep Strict Ring Dips
  • AMRAP 20 mins: One Arm Dumbbell Overhead Squats, Handstand Push-ups and 200 m

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

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3