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

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

  • AMRAP 23 mins: Assault Bike Calories and Ski Erg Calories

Aug | 1

  • AMRAP 33 mins w/ Buy-in: Med Ball Runs, Kettlebell Swings, Double Unders (Unbroken)s and Burpee Box Jumps

2

3

  • Alt EMOM 15 mins: Strict Press, Power Snatches and Burpee Over Bars
  • Strict Press : 2 Rep Max

4

5

6

7

  • Deadlift : 2 Rep Max
  • DT

8

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

9

10

  • 7 RFT: 150 m and Burpee Box Jump Overs

11

  • Back Squat : 1x6 at 70% 1RM
  • Back Squat : 1x6 at 75% 1RM
  • Back Squat : 1x10 at 80% 1RM
  • Every 4 mins for 20 mins: Hang Power Cleans, Front Squats and Seated Dumbbell Press

12

13

  • Deadlift : 1x6 at 70% 1RM
  • Deadlift : 1x6 at 75% 1RM
  • Deadlift : 1x10 at 80% 1RM
  • FT: Deadlifts, Bike Calories, Dumbbell Hang Power Cleans and 3 more

14

  • Hang Power Snatch 12-10-8-6
  • Row / Ski / Bike : 1x 10 mins

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2

3

4

5