Sun Mon Tue Wed Thu Fri Sat

28

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
  • Shoulder Press : 2-2-2-2-2
  • AMRAP 12 mins: Burpees, Double Unders and Dumbbell Shoulder Press

31

  • 4 RF-ME: AbMat Sit-ups and Partner Calorie Rows
  • Behind The Neck 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

  • BUY IN/FINISHER MAX HOLD FORM PULL UP BAR
  • Back Squat : 5-4-3-2-1
  • 21-15-9: Front Squats, Burpees and Pull-ups

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

9

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

10

  • Bench Press 10-8-6-4-2-1

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

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

16

  • FT: Walking Lunges, AbMat Sit-ups and Kettlebell Swings
  • AMRAP 6 mins: Dumbbell Push Press, Weighted Front Rack Walking Lunges and 100 m
  • 5 RFT: Ring Dips, Chest-to-bar Pull-ups, and Push Press

17

  • AMRAP 20 mins: Wall Balls, Deadlifts, Rope Climbs, and 200 m

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

23

24

25

26

27

28

29

30

31