Sun Mon Tue Wed Thu Fri Sat

26

  • Snatch 3-3-3-3-3-3-3-1-1-1-1
  • Double Db Standing Strict Press 21-18-15-12-9-8-8-7-6-6-5
  • One Arm Bench Support Dumbbell Row 18-18-15-15-12-12-9-9
  • Dumbbell Incline Bench Press 18-12-9
  • FQ: Strict Pull-ups, Push-ups, Dragon Flags, and 12 more

27

  • Muscle Snatch + Hang Power Snatch 4-4-4-4
  • Low Hang Snatch 4-3-3-3-2-2-1-1-1-1
  • Low Hang Snatch Pull 8-8
  • Back Squat 4-4-4-4-6-6-6-10
  • Dips : 3x Max Rep
  • 4 RFT: Row Calories, Alternating Dumbbell Hang Power Snatches, and Push-ups
  • 4 RFQ: V-ups and Hollow Holds

28

  • Hang Muscle Clean + Hang Power Clean 4-4-4-4
  • Low Hang Power Clean 3-3-3-2-2-1-1-1-1
  • Low Hang Clean Pull 8-8
  • Strict Chest To Bar Chin Ups : 3x Max Rep
  • Push Press 4-4-4-4-6-6-6-11
  • Assault Bike (Calories) : 69 Reps for Time
  • Double Db Standing Strict Press 16-12-8-8

29

30

  • Jerk Dip + Jerk Dip & Drive + Jerk 4-4-4-4
  • Split Jerk 4-3-3-3-2-2-1-1-1-1-1-1
  • Deadlift 4-4-4-4-6-6-6-9
  • 6 RFT: Assault Bike Calories and Air Squats
  • 4 RFT: Assault Runner Calories and Burpees
  • 3 RFQ: Weighted Side Planks, Weighted Side Planks, and Weighted Planks

31

  • Clean From Block 4-4-4-4-3-3-3-2-2-1-1-1-1-1-1
  • Front Squat 6-6-6-9
  • Chest To Bar Pull Up (Strict)s : 3x Max Rep
  • 21-18-15-12-9-6-3: Wall Balls and Sit-ups
  • 4 RFQ: One Arm Bench Support Dumbbell Rows, One Arm Bench Support Dumbbell Rows, Alternating V-ups, and Alternating Bird Dogs

Aug | 1

  • Muscle Snatch + Power Snatch 4-4-4-4
  • Power Snatch From Block 3-3-3-2-2-1-1-1-1
  • Power Snatch + Snatch Drop 1-1-1-1-1-1-1-1-1-1-1-1-1-1
  • 9 RFT: Assault Bike Calories and Burpees
  • Low Hang Clean + Power Jerk 4-3-3-3-2-2-1-1-1-1-1-1-1-1-1-1

2

3

  • Muscle Snatch + Hang Power Snatch 3-3-3
  • Low Hang Snatch 4-4-4-4
  • Low Hang Snatch Pull 7-7-7
  • Back Squat 3-3-3-5-5-5-5-9
  • Weighted Dip 20-10-8-8
  • 3 RFT: Row Calories, Alternating Dumbbell Hang Power Snatches, and Push-ups
  • 3 RFQ: V-ups and Weighted Hollow Holds

4

  • Hang Muscle Clean + Hang Power Clean 3-3-3
  • Low Hang Power Clean 4-4-4-4
  • Low Hang Clean Pull 7-7-7
  • Push Press 3-3-3-5-5-5-5-11
  • Strict Chest-to-bar Pull-ups : 4x Max Rep
  • 4 RFT: Single Arm Dumbbell Hang Power Clean & Jerks, Burpees, and Air Squats
  • Double Db Standing Strict Press 15-12-9-6-6-6

5

  • Jerk Dip + Jerk Dip & Drive + Jerk 3-3-3
  • Split Jerk 4-4-4-4
  • Deadlift 3-3-3-5-5-5-5-10
  • AMRAP 6 mins: Assault Bike Calories and Alternating Dumbbell Muscle Snatches
  • AMRAP 6 mins: Assault Runner Calories and Alternating Dumbbell Muscle Snatches
  • 3 RFQ: Alternating Dumbbell Plank Rows and Hollow Hold With Single Dumbbell Press

6

  • Clean From Block 3-3-3-4-4-4-4-4
  • Front Squat 5-5-5-5-7
  • 4 RFQ: Good Mornings, Weighted GHD Hip Extensions, GHD Reverse Hypers, and 2 more
  • 4 RFT: Wall Balls, Sit-ups, and Single Arm Dumbbell Hang Clean & Press
  • Single Arm Dumbbell Push Jerk 12-12-12
  • 3 RFQ: Dragonflies and Straight Arm Planks

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