Sun Mon Tue Wed Thu Fri Sat

30

  • Front Squat 5-10-15-20

Jul | 1

  • 21-18-15-12-9-6-3: Row (calories)s and Pull-ups
  • 3 RFT: GHD Sit-ups and GHD Hip Extensions

2

  • Alt EMOM 14 mins: 200 m and Burpees
  • "Tabata" - Thruster : 8 x 20 secs / 10 secs

3

  • 2 RF-ME: Row Calories, Deadlifts, Row Calories and Wall Balls

4

5

  • 5 RFT: Dumbbell Push Press and Double Unders

6

7

  • Every 1 min for 10 mins: Hang Squat Snatch
  • AMRAP 10 mins: Hang Squat Snatches and Toes-to-bars

8

  • 3 RFT: 800 m, Clean & Jerks, Muscle-ups and 4 more

9

10

  • 5 RF-ME: Air Squats, Assault Bike Calories and Rest As Needed To Recovers

11

12

  • 10 RFT: Bar Muscle-ups and D-Ball Over Shoulders
  • FT: Walking Lunge

13

14

  • FT: Goblet Squats and Chest-to-bar Pull-ups

15

  • 6 RFT: Push Press, Burpee Over Bars and 400 m

16

  • FT: Back Squats and Rows

17

  • Shoulder Press 5x5

18

  • Filthy Fifty

19

20

  • AMRAP 10 mins: Hang Power Cleans and Handstand Push-ups

21

22

  • FT: 1200 m, 800 m, 800 m and 8 more
  • 21-15-9: Dumbbell Overhead Squat (Right Arm)s, Dumbbell Overhead Squat (Left Arm)s and Chest-to-bar Pull-ups

23

24

25

26

27

28

29

30

31

Aug | 1

2

3