Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • Clean Grip Deadlift 3-3-3
  • FT: Rows, Burpees, Rows and 6 more

2

  • Close Grip Bench Press : 8-8-8
  • 7 RFT: Dumbbell Snatches, Push-ups, and Plank Holds

3

  • Row 500 m TT

4

5

  • Power Clean : 2 Rep Max
  • 9-8-7-6-5-4-3-2-1: Power Cleans and Handstand Push-ups

6

  • Back Squat : 3-3-3-3-3-3

7

  • Close Grip Bench Press 6-6-6-6-6

8

9

10

11

12

13

14

15

  • Every 1 min for 10 mins: Snatch
  • FT: Burpees

16

17

18

  • Row : 8x 250 m, every 2 mins

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3