Sun Mon Tue Wed Thu Fri Sat

26

  • Zeus Rope Double Unders : 2x100

27

  • Alt EMOM 8 mins: Assault Bike Calories and Burpees
  • 5 RF-ME: Close Grip Bench Press and Push Press
  • 4 RFQ: Med Ball Rotational Throws and GHD Side Crunches
  • Every 2 mins for 14 mins: Unbroken Handstand Push Ups and Zeus Rope Double Unders
  • 4 RFT: 400 m, Hang Squat Snatches, and Burpees
  • Alt EMOM 16 mins: Power Snatches and Row Calories
  • Every 1 min for 6 mins: Double Unders and Thrusters

28

  • Every 1 min for 8 mins: Squat Clean + 2 Front Squat
  • Every 2 mins for 14 mins: Bent Over Barbell Rows and Double Dumbbell Shoulder Press
  • AMRAP 16 mins: Wall Balls, Double Dumbbell Deadlifts, Single Dumbbell Box Step-ups, and 2 more
  • 4 RFQ: Push Jerks, Deficit Handstand Push-ups, Row Calories, and Chest-to-bar Pull-ups
  • 3 RFQ: Dumbbell Drop Lunges and Box Front Squats

29

  • 3 RFQ: Dumbbell Drop Lunges and Box Front Squats
  • 10-9-8-7-6-5-4-3-2-1: Chest-to-bar Pull-ups and Dumbbell Snatches
  • Strict Pull-ups : Max Set
  • Every 1 min for 6 mins: Strict Pull-up
  • Eccentric Handstand Push-ups : 1x30

30

  • Every 1 min for 12 mins: 2 Muscle Snatch + 2 Hang Power Snatch + 2 Overhead Squat
  • 21-15-9: Shoulder-to-Overheads, Back Squats, and Box Jump Overs
  • Every 1:30 for 12 mins: Hang Power Snatch

31

  • Every 1 min for 8 mins: Power Clean & Push Jerk
  • Every 2 mins for 12 mins: Assault Bike Calories and Push Press + Push Jerk + Split Jerks
  • 5 RFT: Double Unders, Row Calories, and Snatches
  • 4 RFQ: Box Depth Jumps and Pause Clean Pulls

Aug | 1

2

3

  • AMRAP 5 mins: Double Unders, Assault Bike Calories, and Power Snatches
  • AMRAP 7 mins: Double Unders, Assault Bike Calories, and Power Snatches
  • AMRAP 9 mins: Double Unders, Assault Bike Calories, and Power Snatches
  • 4 RFQ: 1 1/4 Front Squats and Assault Bike Calories
  • Every 1 min for 8 mins: Push Jerk
  • 4 RFQ: Negative Tuck Front Levers and L-Sits

4

  • Every 1 min for 8 mins: Strict Chest-to-bar Pull-ups and Strict Ring Dip W/ Pauses
  • 5 RFT: Wall Balls, Handstand Push-ups, and Dumbbell Devil Press
  • Every 1 min for 8 mins: 2 Muscle Up + 3 Strict Ring Dip
  • Snatch Grip Rack Pull 4x3, rest 2 mins

5

  • FT: Power Cleans, Push Press, Power Cleans, and 11 more
  • AMRAP 12 mins: Ground-to-Overheads, Front Squats, and Burpee Over Bars
  • Chipper: Sandbag Carries, Single Arm Kettlebell Overhead Walking Lunges, Bar Muscle-ups, and 2 more

6

  • 4 RFQ: Strict Chest-to-ring Pull-ups and Close Grip Bench Press
  • 4 RFQ: Lean Away Strict Pull-ups, Single Arm Dumbbell Bent Over Rows, and Single Arm Dumbbell Bent Over Rows
  • Chipper: Toes-to-bars, Double Unders, Toes-to-bars, and 4 more

7

  • FT: Power Cleans, Power Cleans, and Power Cleans
  • Hang Muscle Clean 4x4, rest 1:30
  • 3x RFT: Banded Russian Kettlebell Swings and Assault Bike Calories

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31

Sep | 1

2

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5