Mon Tue Wed Thu Fri Sat Sun

Jul | 1

2

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

3

  • AMReps 5 mins: Burpees
  • Angie

4

5

6

7

8

9

  • 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

10

  • 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

11

  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs
  • Row 1 km TT
  • AMRAP 20 mins: 200 m, Toes-to-bars and Walking Lunges

12

  • 3 RFT: Double Unders, Burpees, Air Squats and Push-ups

13

  • 3 RFT: Handstand Push-ups, Kettlebell Swings and AbMat Sit-ups
  • Bench Press : 3-3-3-3-3

14

15

16

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

17

18

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

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3

4