Sun Mon Tue Wed Thu Fri Sat

28

29

30

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

31

  • 4 RFT: Row Calories and AbMat Sit-ups
  • Grace

Aug | 1

2

3

4

5

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

6

  • BUY IN/FINISHER MAX HOLD FORM PULL UP BAR
  • Front Squat : 5-4-3-2-1
  • Split Jerk : 2-2-2-2-2
  • 21-15-9: Front Squats, Burpees and Pull-ups
  • 3 RFT: 400 m, Clean & Jerks and Double Unders

7

8

9

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

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

  • Shoulder Press : 5-4-3-2-1
  • Bear Complex : 30 Reps for Time

14

  • 5 Minute Cindy

15

  • Chipper: 800 m, AbMat Sit-ups, Push-ups and 4 more

16

17

18

19

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

20

  • 3 RFT: 200 m and Pull-up Bar Hangs
  • Push Press : 5-4-3-2-1
  • 21-15-9: Box Jumps and Push Press

21

22

  • AMRAP 15 mins: 200 m, Kettlebell Swings and Pull-ups
  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs

23

24

25

26

27

28

29

30

31