Mon Tue Wed Thu Fri Sat Sun

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

  • FT: Pull-ups, Box Jumps and 400 m
  • AMRAP 12 mins: Burpees, Double Unders and Dumbbell Shoulder Press
  • Push Press : 2-2-2-2-2

31

  • 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

Aug | 1

2

  • 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

3

4

5

  • "Tabata" - Walking Lunges : 8 x 20 secs / 10 secs
  • Split Jerk : 2-2-2-2-2
  • 3 RFT: 400 m, Clean & Jerks and Double Unders

6

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

  • AMRAP 5 mins: Double Kettlebell Deadlifts and Kettlebell Farmers Walks
  • AMRAP 20 mins: Row Calories, Dumbbell Push Press and Walking Lunges

9

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

14

  • 3 RFT: Bear Crawls and Walking Lunges
  • Thruster : 2 Rep Max
  • AMRAP 12 mins: Thrusters, Box Jumps and 200 m

15

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

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

20

21

  • 4 RFT: Burpees and Wall Balls
  • Front Squat : 6x3 at 65% 1RM
  • AMReps 7 mins: Front Squats, Double Unders, Front Squats and 10 more

22

23

24

25

26

27

28

29

30

31

Sep | 1