Sun Mon Tue Wed Thu Fri Sat

28

29

  • AMRAP 16 mins: Strict Pull-ups, Push-ups and Bike Calories
  • Alt EMOM 10 mins: Ring Muscle-ups and Wall Walks

30

  • Every 8 mins for 32 mins: 400 m, Burpee Box Jump Overs, and American Kettlebell Swings
  • GHD Sit-ups : 4x15

Jul | 1

  • Every 2 mins for 12 mins: Snatch Grip Deadlift + Hang Power Snatch + Power Snatch
  • AMRAP 12 mins: Bar Muscle-ups, Burpee Box Jump Overs, and Row Calories

2

  • Back Squat 155-185-205-225-245
  • Brehm

3

4

5

6

  • Alt EMOM 9 mins: Goblet Split Squats, Strict Pull-ups and Row (Easy Pace)s
  • 3 RFT: Rows, Lunges, Ring Rows and Plank Holds

7

  • Deadlift : 3x5
  • 3 RFT: Wall Balls, Bar Facing Burpees and Deadlifts

8

  • AMRAP 20 mins: Assault Bike Calories, 800 m, Sit-ups and 2 more

9

  • FT: Thrusters and Box Jumps

10

  • 3 RFT: 800 m, Hand Release Push-ups and Dumbbell Hang Power Cleans

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1