Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • Lifting: Bench Press and Bent Over Barbell Rows
  • 21-15-9: Handstand Push Ups, Ring Dips, Push-ups and 2 more

2

  • Alternating Front Rack Lunge : 6-6-6
  • 4 RFT: Walking Lunges and AbMat Sit-ups

3

4

  • Chipper: Thrusters, Sumo Deadlift High Pulls, Push Jerks and 2 more

5

  • 3 RFT: Rows, Wall Climbs, Box Jumps, and 400 m
  • Hang Power Snatch 2-2-2-2-2

6

7

8

  • Lifting: Bench Press and Strict Pull-ups
  • AMRAP 10 mins: Strict Pull-ups, Kettlebell Swings and Air Squats

9

  • Shoulder Press : 5-5-5
  • Alt EMOM 18 mins: Handstand Push-ups, Wall Balls and Rows

10

  • Squat Snatch : 1-1-1-1-1
  • FT: Rows, Dumbbell Snatches and Box Jumps

11

  • 5 RFT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders and AbMat Sit-ups
  • Alternating Front Rack Lunge 4-4-4-4

12

13

14

15

16

  • Shoulder Press : 4-4-4
  • AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders

17

  • Deadlift 4-4-4-4, rest 2 mins
  • 21-15-9: Deadlifts and Ring Dips

18

  • Lifting: Weighted Pull-ups and Hollow Rocks
  • "FGB Style" - Wall Balls, Box Jumps, AbMat Sit-ups and Burpees

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3