Sun Mon Tue Wed Thu Fri Sat

28

29

  • Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more
  • 2 RFT: Kettlebell Goblet Squats, Kettlebell Deadlifts and 200 m
  • Back Squat : 2-2-2-2-2

30

31

Aug | 1

2

  • 4 RFT: Dumbbell Hang Power Snatch (R Arm)s, Dumbbell Hang Power Snatch (L Arm)s and Walking Lunges
  • Overhead Squat : 2 Rep Max
  • 12-9-6-3: Power Snatches and Burpees

3

  • FT: Double Unders and Toes-to-bars
  • AMRAP 20 mins: Row Calories, Wall Balls and Kettlebell Swings

4

5

6

  • Front Squat : 5-4-3-2-1
  • BUY IN/FINISHER MAX HOLD FORM PULL UP BAR
  • 21-15-9: Front Squats, Burpees and Pull-ups
  • BUY IN/FINISHER MAX HOLD FORM PULL UP BAR

7

  • FT: 200 m, Bear Crawls and Broad Jumps
  • Bench Press : 2-2-2-2-2
  • AMRAP 9 mins: Handstand Push-ups, Box Jumps and Russian Kettlebell Swings

8

  • AMRAP 20 mins: Row Calories, Dumbbell Push Press and Walking Lunges
  • AMRAP 5 mins: Double Kettlebell Deadlifts and Kettlebell Farmers Walks

9

  • 3 RFT: Dumbbell Hang Power Clean & Jerks and Box Jumps
  • Hang Power Clean 2-2-2-2-2
  • 4 RFT: Hang Power Cleans and 200 m

10

  • Row 500 m TT
  • Bench Press 6-3-3-3-3-3-1

11

12

13

14

15

16

17

18

19

  • Every 1 min for 10 mins: Front Squat
  • 4 RFT: Hang Power Cleans, Front Squats and AbMat Sit-ups

20

  • 3 RFT: 200 m and Pull-up Bar Hangs
  • Push Press : 5-4-3-2-1
  • 21-15-9: Box Jumps and Push Press

21

  • Front Squat : 6x3 at 65% 1RM
  • 4 RFT: Burpees and Wall Balls

22

23

24

25

26

27

28

29

30

31