Sun Mon Tue Wed Thu Fri Sat

28

29

  • 3 RFT: 400 m, Sumo Deadlift High-pulls and Round Of "Strict Cindy"s
  • 6 RFT: Dumbbell Thrusters, Air Squats and GHD Sit-ups

30

  • 5 RFT: Back Squats and Chin Ups

31

  • AMRAP 20 mins: Manmakers, Dumbbell Deadlifts and Lunges

Aug | 1

  • AMRAP 20 mins: Double Unders, Push-ups and Handstand Walks
  • Clean & Jerk : 1-1-1-1-1

2

  • Kelly

3

  • FT: 1000 m, Rows and Double Unders

4

5

  • 50-40-30-20-10: Single Arm Dumbbell Thrusters and Burpees
  • 5 RFT: 400 m, Clean & Jerks and Handstand Walks

6

  • 5 RFT: 400 m, Push-ups and Toes-to-bars
  • 5 RFT: Thrusters and Ring Muscle-ups

7

8

  • AMRAP 25 mins: Row Calories, Wall Balls and Box Jump Overs

9

  • 4 RFT: 400 m, Chin Ups and Squat Snatches
  • 3 RFT: 400 m and Wall Balls
  • 3 RFT: Double Unders and Single Arm Dumbbell Clean & Jerks

10

11

12

  • 3 RFT: Burpees, Sit-ups and Medicine Ball Cleans
  • FT: Rows, Dumbbell Jerks and Handstand Walks

13

14

  • AMRAP 5 mins: Dumbbell Snatches and Push-ups
  • AMRAP 5 mins: Dumbbell Clean & Jerks and Push-ups
  • AMRAP 5 mins: Dumbbell Thrusters and Push-ups
  • Squat Clean : 1-1-1-1-1-1-1

15

16

  • FT: Clean & Jerks, Chest-to-bar Pull-ups and Snatches
  • Chipper: Double Unders, Row Calories, Pistols and 8 more

17

  • 15-10-5: Burpees and Overhead Squats
  • 30-20-10: Row Calories and Toes-to-rings

18

19

  • AMRAP 25 mins: Kettlebell Swings, Dumbbell Snatches and GHD Sit-ups

20

  • 5 RFT: Rows and Bench Press
  • 3 RFT: Goblet Squats, Strict Pull-ups and Strict Toes-to-bars

21

  • Chipper: Medicine Ball Cleans, Lateral Dumbbell Jump Overs, Push-ups and 4 more
  • 10x RFT: Sprints

22

  • 6 RFT: 200 m, Double Unders and Wall Balls

23

  • 7 RFT: Lunges, L-Sits and Double Unders
  • 5 RFT: Dumbbell Power Clean & Split Jerks, Dumbbell Split Snatches and 400 m

24

25

26

27

28

29

30

31