Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • 21-18-15-12-9-6-3: Row (calories)s and Pull-ups

2

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

3

4

5

  • 5 RFT: Dumbbell Push Press and Double Unders

6

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

7

8

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

9

  • Shoulder Press : 1 Rep Max
  • AMRAP 15 mins: Dumbbell Snatches, Wall Balls, AbMat Sit-ups and 2 more

10

11

12

  • 5 RF-ME: Air Squats, Assault Bike Calories and Rest As Needed To Recovers
  • 10 RFT: Bar Muscle-ups and D-Ball Over Shoulders

13

14

15

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

16

17

18

19

  • Angie

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3