Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

2

  • FT: Dumbbell Thrusters
  • "Tabata" - Thruster : 8 x 20 secs / 10 secs

3

  • AMRAP 20 mins: Sit-ups, Burpees and Devil Press

4

5

  • 3 RFT: Power Cleans, 200 m and Plank Holds
  • 8 RFT: 200 m, Double Unders and Handstand Push-ups

6

7

8

  • AMRAP 22 mins: Air Squats, Dumbbell Snatches and Burpees

9

10

11

  • 3 RFT: Rows, Wall Balls, Bear Crawls and Single Unders

12

  • Air Squats : Max Set
  • Single Unders : Max Set
  • 25-20-15-10-5: Double Unders and AbMat Sit-ups

13

  • AMRAP 20 mins: One Arm Dumbbell Overhead Squats, Handstand Push-ups and 200 m

14

15

16

  • FT: 1200 m, Dumbbell Front Rack Lunges and Dumbbell Clean & Jerks

17

18

  • "Tabata" - Kettlebell Swings : 8 x 20 secs / 10 secs
  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Push Press : 8 x 20 secs / 10 secs
  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs

19

  • 3 RFT: Rows and L-Sit Holds

20

  • AMRAP 20 mins: Row Calories, Wall Balls and Box Jumps
  • AMRAP 20 mins: Row Calories, Wall Balls and Box Jumps

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3