Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • Bench Press : 4x8 at 80% 1RM
  • Strict Pull-ups : 3-2-2-1
  • 5 RFT: Pull-ups and Double Unders

2

  • Power Clean 4-4-4-4-4-4
  • FT: Assault Bike Calories and Double Kettlebell Swings

3

  • 15-12-9: Bench Press and 30 Calorie Rows
  • 12-9-6: Bench Press and Row Calories
  • 9-6-3: Bench Press and Row Calories

4

  • Back Squat : 4x8 at 80% 1RM
  • Deadlift : 4x8 at 80% 1RM

5

  • Shoulder Press : 4x8 at 80% 1RM
  • 5 RFT: Devil Press, Box Jump Overs and Wall Balls

6

7

8

  • Power Clean 3-3-3-3-3-3-3
  • AMReps 5 mins: Assault Bike Calories
  • AMReps 5 mins: Assault Bike Calories

9

  • Bent Over Barbell Row : 5-5-5-5-5
  • FT: Row Calories, Burpee Over Rowers, Toes-to-bars and 3 more

10

  • Back Squat : 5x5 at 83% 1RM

11

  • Shoulder Press : 5x5 at 83% 1RM
  • 10-8-6-4-2-4-6-8-10: Hand Release Push-ups and Overhead Squats
  • Bench Press : 5x5 at 83% 1RM
  • Strict Pull-ups : 5x2

12

  • Deadlift : 5x5 at 83% 1RM
  • 5 RFQ: Double Kettlebell Front Rack Lunges, 400 m, and Double Unders

13

14

15

  • Bent Over Barbell Row : 5-5-5-5-5
  • 4 RFT: Double Unders, Air Squats, Wall Balls and 2 more

16

  • Power Clean 3-3-3-3-3-3-3
  • Back Squat : 5x5 at 85% 1RM

17

  • Shoulder Press : 5x5 at 85% 1RM
  • Bench Press : 5x5 at 85% 1RM
  • AMRAP 9 mins: Dumbbell Power Snatch To Thruster Right Hands, Dumbbell Power Snatch To Thruster Left Hands and Strict Pull-ups

18

  • Deadlift : 5x5 at 85% 1RM
  • 5x RFT: Pull-ups, Russian Kettlebell Swings and Rows

19

20

21

22

  • Power Clean 3-3-3-3-3-3-3
  • AMReps 2 mins: Air Squats
  • Back Squat : 5 Rep Max

23

24

25

26

27

28

29

30

31

Aug | 1

2

3