Sun Mon Tue Wed Thu Fri Sat

28

29

  • Shoulder Press : 6x3 at 87% 1RM
  • Every 6 mins for 18 mins: 400 m, Muscle Up (Unbroken)s and Snatches
  • Burpee Pull-ups : 30 Reps for Time
  • AMReps 7 mins (7,14,21,...): Air Squats and Double Unders
  • Wall Ball : 75 Reps for Time

30

  • Deadlift : 6x3 at 87% 1RM
  • Every 1 min for 10 mins: Hang Power Cleans

31

  • Bench Press : 6x3 at 87% 1RM
  • 2-4-6-8-10-12-14-16-18-20: Burpee Over Bars, Deadlifts and Ring Dips

Aug | 1

  • GHD Sit-ups : 4x Max Rep
  • Assault Bike (Calories)s : 5x20, rest 1:30
  • Power Clean 2-2-2-2-2-2-2-2-2

2

3

4

5

6

7

8

9

10

11

12

13

  • Power Clean 2-2-2-2-2-2-2-2-2
  • Chipper: Strict Handstand Push-ups, Deadlifts, Box Jumps and 4 more

14

  • Bent Over Barbell Row 3-3-3-3-3-3

15

  • Back Squat : 3-3-3-3-3-3
  • 18-15-12-9-6-3: Hang Power Cleans, Push Jerks and Toes-to-bars

16

  • Shoulder Press : 3-3-3-3-3-3

17

  • Deadlift : 3-3-3-3-3-3

18

19

  • Tabata This!
  • 8 RFT: Single Arm Dumbbell Overhead Walking Lunges

20

21

  • Back Squat 1-1-1-1-1-1-1-1-1-1-1-1
  • AMRAP 16 mins: Double Unders, Power Cleans and Bar Muscle-ups
  • Every 1 min for 10 mins: Burpee Box Jump Overs

22

23

  • Deadlift 1-1-1-1-1-1-1-1-1-1-1-1
  • Chipper: Rows, Dumbbell Snatches, Rows and 3 more

24

25

26

27

28

29

30

31