Sun Mon Tue Wed Thu Fri Sat

28

  • FT: Partner Runs; Box Jumps, Dumbbell Push Press, Burpees and 3 more...

29

  • 2 RFT: Kettlebell Goblet Squats, Kettlebell Deadlifts and 200 m
  • Back Squat : 2-2-2-2-2
  • Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more

30

  • Shoulder Press : 2-2-2-2-2
  • FT: Pull-ups, Box Jumps and 400 m

31

Aug | 1

  • 4 RF-ME: AbMat Sit-ups and Partner Calorie Rows
  • Thruster 2-2-2-2-2-2-2
  • FT: 800 m, Dumbbell Thrusters and 400 m

2

3

  • 4 RFT: Dumbbell Hang Power Snatch (R Arm)s, Dumbbell Hang Power Snatch (L Arm)s and Walking Lunges
  • Overhead Squat : 2 Rep Max
  • 12-9-6-3: Power Snatches and Burpees

4

5

  • "Tabata" - Walking Lunges : 8 x 20 secs / 10 secs

6

  • Split Jerk : 2-2-2-2-2
  • 3 RFT: 400 m, Clean & Jerks and Double Unders
  • Front Squat : 5-4-3-2-1

7

  • FT: 200 m, Bear Crawls and Broad Jumps
  • Bench Press : 2-2-2-2-2
  • AMRAP 9 mins: Handstand Push-ups, Box Jumps and Russian Kettlebell Swings

8

9

  • 3 RFT: Dumbbell Hang Power Clean & Jerks and Box Jumps
  • Hang Power Clean 2-2-2-2-2
  • 4 RFT: Hang Power Cleans and 200 m

10

11

12

  • 3 RFT: Russian Kettlebell Swings and Double Unders
  • Back Squat : 5-4-3-2-1
  • AMRAP 12 mins: Box Jumps, Power Cleans and Wall Balls

13

  • Bear Complex : 30 Reps for Time

14

  • Shoulder Press : 5-4-3-2-1

15

  • 5 Minute Cindy
  • AMReps 2 mins: Burpees
  • Chipper: 800 m, AbMat Sit-ups, Push-ups and 4 more

16

  • FT: Walking Lunges, AbMat Sit-ups and Kettlebell Swings
  • AMRAP 6 mins: Dumbbell Push Press, Weighted Front Rack Walking Lunges and 100 m

17

18

19

20

  • 5 RFT: Power Cleans and Wall Balls
  • 4 RFT: Hang Power Cleans, Front Squats and AbMat Sit-ups
  • EMOM for 10 mins: 2 Power Clean + 1 Push Jerk

21

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24

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