Sun Mon Tue Wed Thu Fri Sat

28

29

  • Every 2 mins for 12 mins: 2 Front Squat + 1 Split Jerk
  • Strict Muscle-ups : 3x Max Rep, rest 1 min
  • Every 6 mins for 18 mins: 400 m, Muscle Up (Unbroken)s and Snatches
  • Burpee Pull-ups : 30 Reps for Time

30

  • AMReps 7 mins (7,14,21,...): Air Squats and Double Unders
  • Wall Ball : 75 Reps for Time
  • Tempo Back Squat 3-2-2-1-1
  • Tempo Back Squat + 2 Back Squat : 1x1 at 87% 1RM

31

Aug | 1

  • Every 3 mins for 12 mins: Assault Bike Calories, Row Calories and Double Kettlebell Snatches
  • 2-4-6-8-10-12-14-16-18-20: Burpee Over Bars, Deadlifts and Ring Dips
  • Back Squat : 10 Rep Max

2

  • Assault Bike (Calories)s : 5x20, rest 1:30

3

4

5

  • Every 2 mins for 20 mins: Clean & Jerk

6

  • Tempo Back Squat : 1 Rep Max
  • Back Squat : 1x Max Rep
  • FT: Toes-to-bars, Handstand Walks, Bar Muscle-ups and 2 more
  • 10-9-8-7-6-5-4-3-2-1: Dumbbell Burpees and Dumbbell Front Squats

7

8

  • Push Press + Push Jerk : 1 Rep Max

9

10

  • Every 2 mins for 20 mins: Snatch
  • 3x RFT: Rows, Shoulder-to-Overheads, Snatches and Overhead Squats

11

12

  • Every 2 mins for 16 mins: Front Squat + Jerk

13

  • Every 30 secs for 3:30: Chest-to-bar Pull-up
  • Back Squat : 3-2-1-1-1

14

15

  • AMRAP 4 mins: Row Calories, Ground-to-Overheads and Row Calories
  • AMRAP 4 mins: Row Calories, Ground-to-Overheads and Row Calories
  • AMRAP 4 mins: Row Calories, Ground-to-Overheads and Row Calories
  • Burpee Bar Muscle-ups : 30 Reps for Time

16

  • 3 RFT: Assault Bike Calories, Bar Facing Burpees and Deadlifts
  • 3 RFT: 400 m and Strict Deficit Handstand Push-ups
  • 18-15-12-9-6-3: Hang Power Cleans, Push Jerks and Toes-to-bars

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31