Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

2

  • Run 400 m TT
  • "Tabata" - Thruster : 8 x 20 secs / 10 secs
  • Floor L Sit : 3x Max Hold

3

  • Hang Power Clean : 5 Rep Max

4

  • 3 RFT: Power Cleans, 400 m and Plank Holds

5

  • Squat Therapy..s : Max Set

6

7

8

  • Chipper: Eccentric Pull-ups, Shoulder Press, Ring Rows and 4 more

9

  • Deadlift : 8 Rep Max
  • Push-ups : Max Set
  • 21-15-9: Deadlifts and Push-ups
  • 21-15-9: Deadlifts and Handstand Push-ups

10

11

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

12

13

  • AMRAP 10 mins: 400 m, Max Rep Ring Rows and Max Rep Push Ups
  • AMRAP 10 mins: 400 m, Max Rep Ring Rows and Max Rep Push Ups

14

  • Chipper: Box Jumps, Single Unders, Push-ups and 7 more

15

16

17

  • Back Squat : 3-3-3-3-3

18

19

20

21

22

  • 3 RFT: Right Arm Dumbbell Squat Snatches, Strict Ring Rows, Left Arm Dumbbell Squat Snatches and Strict Ring Rows

23

24

25

26

27

28

29

30

31

Aug | 1

2

3