Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

2

  • 3 RFT: Rows, Burpees, Box Jumps and 400 m

3

  • AMReps 5 mins: Burpees
  • Angie
  • Partner Loredo

4

5

6

7

8

  • Push Press : 3-3-3-3-3
  • 4 RFT: Push Press, 200 m and Box Jumps
  • 21-15-9: Russian Kettlebell Swings and Walking Lunges

9

  • Front Squat : 3-3-3-3-3
  • FT: 400 m; 3x Power Cleans, Front Squats and Push Jerks; Double Unders
  • 21-15-9: Air Squats and Burpees

10

  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs
  • Run 800 m TT
  • AMRAP 20 mins: 200 m, Toes-to-bars and Walking Lunges

11

12

  • 3 RFT: Double Unders, Burpees, Air Squats and Push-ups
  • 3 RFT: Handstand Push-ups, Kettlebell Swings and AbMat Sit-ups
  • Bench Press : 3-3-3-3-3

13

  • 4 RFT: Air Squats and 200 m

14

15

  • FT: 400 m and Air Squats
  • Shoulder Press : 3-3-3-3-3
  • Chipper: 800 m, Shoulder Press, 400 m and 3 more

16

17

  • Alt EMOM 10 mins: Deadlifts and Box Jumps
  • 21-15-9: Deadlifts and Toes-to-bars

18

  • 2 RFT: Bear Crawls and AbMat Sit-ups
  • 6 RFT: Wall Balls, Push-ups, Dumbbell Push Press and 3 more

19

  • 3 RFT: Double Unders, Russian Kettlebell Swings and Pull-ups
  • Back Squat : 3-3-3-3-3
  • 3 RFT: Burpees and Walking Lunges

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3