Mon Tue Wed Thu Fri Sat Sun

27

  • AMRAP 25 mins: 400 m, Strict Handstand Push-ups, Pull-ups, and 2 more
  • Alt EMOM 4 mins: V-ups and Russian Twists

28

  • Chipper: Single Arm Dumbbell Push Press, Walking Lunges, Single Arm Dumbbell Push Press, and 9 more
  • Alt EMOM 4 mins: Flutter Kicks and Plank Holds

29

  • Alt EMOM 4 mins: Hollow Holds and Supermen
  • AMRAP 5 mins: 400 m, round of Cindies, and Dumbbell Goblet Squats
  • AMRAP 5 mins: 400 m, round of Cindies, and Dumbbell Hang Squat Cleans
  • AMRAP 5 mins: 200 m, round of Cindies, and Dumbbell Squat Cleans

30

  • Alt EMOM 25 mins: Alternating Front Rack Reverse Lunges, Push-ups, Dumbbell Goblet Thrusters, and 2 more

31

  • AMRAP 10 mins: Alternating Dumbbell Snatches and Double Unders

Aug | 1

  • FT: 1 mi; 10x Single Arm Dumbbell Thrusters, Pull-ups, and Burpees

2

3

  • Every 4 mins for 20 mins: Jumping Alternating Lunges, Hand Release Push-ups, Single Dumbbell Overhead Squats, and Dumbbell Deadlifts
  • Alt EMOM 4 mins: Bicycle Crunches and Supermen

4

  • Chipper: 800 m, Over-and-Back Dumbbell Hops, Toes-to-bars, and 4 more

5

  • 21-15-9: Double Dumbbell Power Cleans, Double Dumbbell Front Squats, and Double Dumbbell Push Jerks
  • Alt EMOM 4 mins: Russian Twists and Plank Holds

6

  • AMRAP 5 mins: Double Unders and Burpees
  • AMRAP 5 mins: 800 m and Air Squats

7

  • Alt EMOM 20 mins: Glute Bridges, Kettlebell Deadlifts, AbMat Sit-ups, and 2 more

8

  • Every 5 mins for 25 mins: Alternating Dumbbell Snatches, Overhead Walking Lunges, Burpee Over Dumbbells, and Alternating Dumbbell Squat Snatches
  • Alt EMOM 4 mins: Weighted Sit-ups and Supermen

9

10

  • AMRAP 12 mins: Chest-to-bar Pull-ups, Burpees, and Single Arm Dumbbell Clusters
  • Alt EMOM 4 mins: V-ups and Hollow Rocks

11

  • Every 15 mins for 30 mins: 800 m, Walking Lunges, Lateral Hop Over Dumbbells, and Dumbbell Farmers Carries
  • Alt EMOM 4 mins: Bicycle Crunches and Supermen

12

  • AMRAP 20 mins: Alternating Dumbbell Snatches, Single Dumbbell Overhead Squats, Toes-to-bars, and Single Dumbbell Hang Clean & Jerks

13

  • Alt EMOM 20 mins: L-Sit Holds, Burpees, V-ups, and Alternating Pistols

14

  • AMRAP 5 mins w/ Buy-in: Burpees, Double Unders and Air Squats
  • AMRAP 5 mins w/ Buy-in: Burpees, Double Unders, and Dumbbell Front Squats
  • AMRAP 5 mins w/ Buy-in: Burpees, Double Unders, and Alternating Pistols

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2

3

4

5

6