Sun Mon Tue Wed Thu Fri Sat

26

27

  • Push Press : 8x3 at 50% 1RM
  • Support Your Local Box Fundraiser - Workout 3

28

  • Chipper: Assault Bike Calories, Double Unders, Wall Balls and 3 more

29

  • Back Squat : 1-1-1-1
  • 3-6-9-12-15-18-21: Overhead Squats and 200 m

30

  • 3x 3 mins RemReps: Power Cleans and Assault Bike Calories; 3x 3 mins...
  • AMRAP 5 mins: Jumping Jacks, Mountain Climbers, Push-ups and Up Downs

31

  • Bench Press 1-1-1-1
  • 5 RFT: Russian Kettlebell Swings, Ring Rows and Kettlebell Goblet Lunges

Aug | 1

2

3

  • Back Squat : 10x2 at 50% 1RM
  • 21-15-9: Push Jerks and Bar Facing Burpees

4

  • Chipper: Row Calories, Wall Balls, Box Jump Overs and 3 more
  • 5 RF-ME: Ring Rows, Top Ring Row Holds and Bent Over Rows

5

  • 10 RFT: 200 m and Single Arm Dumbbell Overhead Squats
  • Bench Press : 8x3 at 50% 1RM

6

  • 3x 3 mins RemReps: Weighted Box Jumps and Assault Bike Calories; 3x...
  • "Tabata" - Pull-ups, Push-ups, Air Squats and Up Downs : 3 x 20 secs / 10 secs

7

  • Deadlift : 1-1-1-1

8

9

10

  • 5x 2 mins RemReps: Dumbbell Box Step-ups and Dumbbell Push Press
  • Back Squat : 1 @ 90%, 1 @ 95%, 1 @ 100%
  • Reverse Hyper : 30-30-30

11

  • Alt EMOM 32 mins: Rows, Assault Bike Calories and 400 m

12

  • Bench Press : 1 @ 90%, 1 @ 95%, 1 @ 100%
  • Chipper: Double Unders, Wall Balls, Ball Slams and 2 more

13

  • 3x 3 mins RemReps: Weighted Jumps, Sumo Deadlift High-pulls and...
  • AMRAP 5 mins: Plyo Push-ups, Russian Kettlebell Swings and Ring Rows

14

  • Back Squat : 12x2 at 50% 1RM
  • 21-15-9: Deadlifts and Ring Dips

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2

3

4

5