Sun Mon Tue Wed Thu Fri Sat

26

27

28

  • 3 RFT: Squat Cleans, Strict Pull-ups and Strict Toes-to-bars
  • Back Squat 5-5-3-1-10

29

  • AMReps 12 mins (1,2,3,...): Sumo Deadlifts and Strict Handstand Push-ups

30

  • Power Clean 3-3-3-3-2-2-1
  • 3 RFT: Row Calories, Burpee Box Jump Overs, and Devil Press

31

  • Row : 8x 250 m, every 3 mins
  • Deadlift 5-5-5-3-2-2-1-1

Aug | 1

2

3

  • Back Squat 5-5-8-8-8-8
  • Alt EMOM 18 mins: Echo Bike Calories, Toes-to-bars, and Power Cleans

4

5

  • "Tabata" - Row Calories, Bench Press and Assault Bike Calories : 8 x 20 secs / 10 secs

6

  • AMRAP 16 mins: Power Snatches, Burpees and Chest-to-bar Pull-ups

7

8

  • 5 RFT: Rows and Clean & Jerks
  • Deadlift 5-5-8-8-8-8-8
  • Every 2 mins for 20 mins: Power Clean + Hang Squat Clean
  • AMRAP 20 mins: Bar Muscle-ups and 400 m

9

10

  • Back Squat 3-3-3-3-8-8-8
  • 5 RFT: Power Cleans, Kettlebell Goblet Box Step-ups and Kettlebell Overhead Carries

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2

3

4

5