Sun Mon Tue Wed Thu Fri Sat

26

27

  • Power Snatch + Squat Snatch : 1-1-1-1-1
  • 4x AMRAP 3 mins: Power Snatches, Overhead Squats and Lateral Burpee Over Bars

28

  • Alt EMOM 10 mins: Row Calories and Tempo Dumbbell Push Press
  • 3 RFT: Push-ups, Alt. Db Renegade Rows, Dumbbell Shoulder-to-Overheads and Row Calories

29

  • Front Squat 5-5-5-5-5-5-5
  • 6 RF-ME: 200 m and Squat Cleans

30

  • AMReps 20 mins (4,6,8,...): Weighted Box Step-ups, Alternating Dumbbell Hang Snatches and Bike Calories

31

Aug | 1

2

  • Every 1 min for 10 mins: Dumbbell Deadlifts, Dumbbell Hang Cleans, and Dumbbell Shoulder Press
  • Dumbbell Bent Over Row 75-75
  • Row : 4x 500 m, rest 1 min

3

  • Strict Press : 2 Rep Max
  • Alt EMOM 15 mins: Strict Press, Power Snatches and Burpee Over Bars
  • FT: Dumbbell Suitcase Lunges, Goblet Squats, Dumbbell Suitcase Lunges, and 3 more
  • Weighted Glute Bridge : 100 Reps for Time
  • Dumbbell Hammer Curl 100-100
  • Row 2000 m TT

4

  • AMRAP 9 mins: Double Dumbbell Sumo Deadlifts, Dumbbell Hang Power Cleans and 150 m
  • AMRAP 6 mins: Double Dumbbell Sumo Deadlifts, Dumbbell Hang Squat Cleans and 150 m
  • AMReps 3 mins: Dumbbell Renegade Row

5

  • Front Squat : 2 Rep Max
  • AMRAP 12 mins: Rows, Sit-ups, Back Squats and Rows
  • Every 4 mins for 16 mins: Arnold Press, Bench Dumbbell Flies, and Burpees

6

  • Every 4 mins for 20 mins: Kettlebell Swings, Single Arm Kettlebell Front Rack Box Step-ups and Box Jump Overs
  • Row 4013 m TT

7

  • Deadlift : 2 Rep Max

8

  • FT: Rows and Ski Ergs; Dumbbell Snatches, Dumbbell Russian Twists...

9

  • AMRAP 15 mins: Dumbbell Pull Overs, Dumbbell Goblet Squats, and Dumbbell Skull Crushers
  • Bent Over Reverse Flye 100
  • Row 4016 m TT

10

  • Dumbbell Bench Press : 300 Reps for Time
  • Dumbbell Bicep Curl : 300 Reps for Time
  • Row 4519 m TT

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31

Sep | 1

2

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5