Mon Tue Wed Thu Fri Sat Sun

29

30

  • Run 2.15 mi TT
  • Alt EMOM 18 mins: Strict Pull-ups, Sandbag Over Shoulders, and Burpees

31

  • One Arm Dumbbell Snatch (Alternating) 6-6-6
  • Hang Clean Pull + Hang Power Clean + Clean Pull + Power Clean : 1-1-1-1-1

Aug | 1

2

  • Bench Press : 5-5-5-5
  • Romanian Deadlift 6-6-6

3

  • Snatch + 2 Overhead Squat 1-1-1-1-1

4

  • DT

5

6

  • Mary

7

  • Deadlift : 6-4-2
  • FT: Rows, Stationary Bikes, and 1 mi

8

  • Row 200 m TT

9

  • Every 2 mins for 6 mins: Strict Handstand Push-ups
  • Alt EMOM 10 mins: Strict Pull-ups and Hollow Rocks

10

  • The Chief

11

  • Helton

12

  • Dumbbell Bench Press 5-5-5-5

13

14

  • Power Snatch + Hang Squat Snatch + Overhead Squat 1-1-1-1-1-1
  • Snatch Grip Pendlay Row 5-5-5

15

16

  • Squat Clean : 3-3-3-3-3
  • Single Arm Dumbbell Shoulder Press 16-16-16

17

  • Chipper: Toes-to-bars, Bar Facing Burpees, Deadlifts, and Strict Handstand Push-ups

18

  • Jack

19

  • Single Arm Dumbell Bench Press 8-8-8-8-8-8-8-8
  • Strict Pull-ups : 4x7

20

21

  • Alt EMOM 12 mins: Front Squats and Back Squats
  • Shoulder Press : 5-5-5-5

22

23

  • Alt EMOM 12 mins: Strict Ring Dips and Strict Pull-ups

24

25

26

27

28

29

30

31

Sep | 1