Sun Mon Tue Wed Thu Fri Sat

30

  • "Tabata" - Deadlifts, Front Squats, and Shoulder Press : 8 x 20 secs / 10 secs

Jul | 1

  • Lifting: Bench Press and Bent Over Barbell Rows
  • 21-15-9: Handstand Push Ups, Ring Dips, Push-ups and 2 more

2

  • Alternating Front Rack Lunge : 6-6-6
  • 4 RFT: Walking Lunges and AbMat Sit-ups

3

4

5

  • Hang Power Snatch 2-2-2-2-2
  • 5 RFT: Power Snatches, Toes-to-bars, and Air Squats

6

  • Every 2 mins for 10 mins: Deadlift
  • 10 RFT: Muscle-ups, Deadlifts and Wall Balls

7

8

  • Lifting: Bench Press and Strict Pull-ups
  • AMRAP 10 mins: Strict Pull-ups, Kettlebell Swings and Air Squats

9

  • Shoulder Press : 5-5-5
  • Alt EMOM 18 mins: Handstand Push-ups, Wall Balls and Rows

10

  • Squat Snatch : 1-1-1-1-1
  • FT: Rows, Dumbbell Snatches and Box Jumps

11

12

13

  • Clean & Jerk (Touch & Go) : 3-3-3-3
  • AMRAP 12 mins: Clean & Jerks and 200 m
  • Deadlift : 2-2-2-2-2
  • 10-9-8-7-6-5-4-3-2-1: Deadlifts and Toes-to-bars
  • AMRAP 6 mins: Ring Push-ups and Rows
  • AMRAP 6 mins: Ring Push-ups and Rows

14

15

  • Back Squat : 10-10-10
  • 3 RFT: 400 m, Kettlebell Swings and Kettlebell Goblet Squats

16

17

  • Shoulder Press : 4-4-4
  • AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders
  • Deadlift 4-4-4-4, rest 2 mins
  • 21-15-9: Deadlifts and Ring Dips

18

  • Lifting: Weighted Pull-ups and Hollow Rocks
  • "FGB Style" - Wall Balls, Box Jumps, AbMat Sit-ups and Burpees

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3