Mon Tue Wed Thu Fri Sat Sun

Jul | 1

  • 21-18-15-12-9-6-3: Row (calories)s and Pull-ups

2

3

  • Back Squat 5-8-8-8-8
  • Double Unders : Max Set

4

  • Handstand Hold : Max Hold
  • Chipper: Kettlebell Swings, GHD Sit-ups, Assault Bike Calories, and 19 more

5

6

  • Chipper: Assault Bike Calories, Toes-to-bars, Wall Balls, and 8 more

7

8

  • Every 1 min for 10 mins: Hang Squat Snatches
  • AMRAP 10 mins: Hang Power Snatches and Toes-to-bars

9

  • 5 RF-ME: Assault Bike Calories and Kettlebell Swings

10

  • Box Jump : Max Height

11

  • Every 1 min for 8 mins: 100 m and Burpees
  • Front Squat 4x5
  • Row 1000 m TT

12

13

  • FT: Box Jumps, Double Unders, Box Jumps, and 3 more
  • Chipper: Clusters, Back Squats, Lunges, and 15 more

14

15

16

  • 12 RFT: Overhead Walking Lunges and Muscle-ups
  • Flight Simulator

17

  • Chipper: GHD Sit-ups, Squat Cleans, GHD Sit-ups, and 10 more

18

  • 3 RFT: Rows, Strict Pull-ups, Push-ups and Air Squats

19

  • 3 RFT: Rows, Thrusters, and Inverted Burpees

20

21

22

  • 5 RFT: Push-ups, V-ups, Box Jumps, and 0.2 mi

23

  • Deadlift : 5 Rep Max
  • Back Squat 5-5-5-3-3-3-3

24

  • Snatch Balance 2-2-2-2-2-1-1
  • 3 RFT: Rows, Devil Press, and Single Dumbbell Overhead Squats

25

26

27

28

29

30

31

Aug | 1

2

3

4