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• Bench Press : 5-5-ME
• Jackie
• Front Squat : 4x2 at 90% 1RM, rest 2 mins
• 8 RFT: Front Squats and Chest-to-bar Pull-ups

30

• 4 RFQ: Rows, Jump Ropes and Mobilities
• Deadlift : 5-5-ME
• Deadlift : 2-2-2-2, rest 2:15
• 10 RFT: 200 m and Double Unders

Jul | 1

• 3 RFT: 400 m, Russian Kettlebell Swings, Handstand Push-ups and 2 more
• Shoulder Press : 5-5-ME
• Drop Snatch + Overhead Squat : 2-2-2-2, rest 2 mins
• Every 5 mins for 30 mins: Air Dyne Reps, Med Ball Cleans, Toes-to-bars and Box Jump Overs

2

• Alt EMOM 15 mins: Wall Balls, Double Unders and Toes-to-bars
• Back Squat : 5-5-ME
• Back Squat : 4x2 at 90% 1RM, rest 2 mins
• 21-15-9: Power Cleans and Toes-to-bars

3

• Snatch : 1-1-1-1-1
• Partner DT
• Bench Press : 4x2 at 90% 1RM, rest 2 mins
• 3 RFT: 200 m, Hang Cleans, Burpees and 4 more

4

• 7 RFT: Devil Press, Weighted Box Step Overs, Toes-to-bars and 2 more

5

6

• Back Squat : 3-3-ME
• AMRAP 15 mins: Double Unders, Alternating Dumbbell Snatches and Toes-to-bars
• Bench Press : 5x8 at 55% 1RM, rest 2 mins
• Black Jack Push-ups Sit-ups

7

• Snatch : 1-1-1-1-1
• 3 RFT: Deadlifts and Handstand Push-ups
• Back Squat : 5x8 at 55% 1RM, rest 2 mins
• AMRAP 10 mins: Push Press and Double Unders

8

• Clean & Jerk : 1-1-1-1-1
• Alt EMOM 12 mins: Plate Overhead Lunges, Russian Twists and Max Rep Strict Pullups
• 4x 3 mins RemReps: Air Dyne Reps, Toes-to-bars, 400 m and Weighted...
• 3 RF-ME: Hollow Holds, V-ups, Crunches and Alternating Plank Knee-to-Elbows

9

• Bench Press : 3-3-ME
• Morrison
• Push Press : 5x8 at 55% 1RM, rest 2 mins
• 8 RFT: Thrusters, Tire Flips and Double Unders

10

• Deadlift : 3-3-ME
• 4 RFQ: Rows, Jump Ropes and Mobilities
• Sumo Deadlift : 5x8 at 55% 1RM, rest 2 mins
• FT: 6x Burpees and Mountain Climbers; Burpees

11

• Shoulder Press : 3-3-ME
• 5 RFT: Power Snatches, Burpees and Pistols
• 4 RFT: Barbell Carries, 400 m, Box Jumps and Push Press

12

13

• Shoulder Press : 1 Rep Max
• AMRAP 20 mins: Power Cleans, Toes-to-bars, Burpees and Air Squats
• "Tabata" - Bench Press : 8 x 20 secs / 10 secs
• "Tabata" - Single Arm Landmine Press : 8 x 20 secs / 10 secs
• "Tabata" - Push-up (medicine ball)s : 8 x 20 secs / 10 secs
• "Tabata" - Overhead Plate Tricep Extension : 8 x 20 secs / 10 secs
• "Tabata" - Dumbbell Hammer Curls : 8 x 20 secs / 10 secs

14

• Run : 5x 400 m
• Back Squat : 1 Rep Max
• "Tabata" - Pull-ups : 5 x 40 secs / 15 secs
• "Tabata" - Banded Reverse Flies : 5 x 40 secs / 15 secs
• "Tabata" - Hang High Pull : 5 x 40 secs / 15 secs
• "Tabata" - Pendlay Row : 5 x 40 secs / 15 secs
• "Tabata" - Snatch Grip Shrug : 5 x 40 secs / 15 secs
• "Tabata" - Banded Good Mornings : 5 x 40 secs / 15 secs

15

• Bench Press : 1 Rep Max
• Alt EMOM 18 mins: Double Unders, Unbroken Wall Balls and Pull-ups
• Every 5 mins for 30 mins: Row Calories, Burpee Box Jump Overs and Toes-to-bars
• FQ: AbMat Sit-ups, Bicycle Crunches, Leg Raises and 2 more

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Aug | 1