Mon Tue Wed Thu Fri Sat Sun

29

30

31

Aug | 1

2

3

  • AMRAP 8 mins: 400 m, Wall Balls, Kettlebell Swings, and 2 more
  • AMRAP 8 mins: Plank Holds, Air Squats, and 200 m
  • AMRAP 8 mins: Assault Bikes, Burpees, and Farmer Carries
  • "Tabata" - Row (calories)s : 4 x 30 secs / 30 secs

4

5

  • Back Squat : 1 Rep Max
  • FT: Wall Balls, Dumbbell Power Cleans, Wall Balls, and 9 more

6

  • Push Press : 3 Rep Max
  • 10-9-8-7-6-5-4-3-2-1-11: Kettlebell Swings, Push Press and Box Jumps

7

  • Row 2000 m TT

8

  • Deadlift : 5 Rep Max
  • Every 1 min for 10 mins: Tall Clean + Hang Clean
  • "Tabata" - Assault Bike Calories : 4 x 12 secs / 1:48

9

  • Alt EMOM 20 mins: Handstand Push-ups and Dual Dumbbell Rows
  • AMRAP 12 mins: Single Arm Dumbbell Overhead Walking Lunges, Burpee Over Dumbbells and Double Unders

10

  • 6 RFT: Toes-to-bars, Single Dumbbell Hang Clean & Jerks, 200 m, and Rows

11

12

13

  • Push Jerk : 3 Rep Max
  • AMRAP 8 mins: Dumbbell Push Press, Burpees and Assault Bike Calories

14

  • Every 1 min for 10 mins: Hang Power Snatch + Power Snatch
  • Deadlift : 3 Rep Max
  • "Tabata" - Assault Bike Calories : 5 x 16 secs / 1:44

15

16

  • 2x AMRAP 4 mins: Dumbbell Devil Press and Jump Rope Singles
  • Every 1 min for 10 mins: Piked Handstand Push Up On Boxes
  • Every 1 min for 10 mins: Strict Pull-up

17

  • 7 RFT: Assault Bike Calories, Kettlebell Swings, Wall Balls, and 200 m

18

19

  • Power Jerk : 3 Rep Max
  • AMRAP 15 mins w/ Buy-in: 800 m, Pull-ups, Burpee Box Step Overs and FLRs

20

  • Tempo Back Squat : 3-3-3-3-3
  • 5 RFQ: Wall Balls, Single Arm Russian Kettlebell Swings and Double Unders

21

  • Alt EMOM 16 mins: Piked Handstand Push-up Off Boxes and Strict Pull-ups
  • 3x AMRAP 3 mins: Dumbbell Thrusters and Pull-ups

22

  • CrossFit Games Open 18.1 - Rx'd

23

  • 4x RFT: Assault Bike Calories
  • Every 1 min for 10 mins: Power Clean + Hang Clean
  • Deadlift : 2 Rep Max

24

  • "Tabata" - Assault Bike Calories : 4 x 1 min / 1 min
  • AMRAP 5 mins w/ Buy-in: 200 m, Dumbbell Snatches, and Burpee Over Dumbbells
  • Row (calories)s : 24 Reps for Time
  • FT: Wall Balls, Kettlebell Swings, and 200 m
  • Row (calories) : 16 Reps for Time

25

26

27

28

29

30

31

Sep | 1