Sun Mon Tue Wed Thu Fri Sat

26

27

  • 5 RFQ: Row Calories, Banded Shoulder Stretches, and Air Squats
  • 5 RFQ: Assault Bike Calories, Strict Handstand Push-ups, and 3 Power Snatch + 3 Snatch Push Press + 3 Overhead Squats
  • Snatch Push Press + 2 Pause Overhead Squat : 1-1-1
  • Snatch Balance : 3-2-1-1-1
  • Power Snatch : 3 @ 65%, 2 @ 70%, 1 @ 75%, 3 @ 70%, 2 @ 75%, 1 @ 80%, 3 @ 75%, 2 @ 8...
  • 7x RFT: Every 3 mins, Strict Deficit Handstand Push-ups, Power Snatches, and Assault Bike Calories
  • 2 Front Squat + 3 Back Squat : 1-1-1-1-1
  • FQ: Bulgarian Split Squats, Bulgarian Split Squats, Single Arm Dumbbell Upright Rows and 12 more
  • FT: Floor Press, Every 1:30s, and Barbell Floor Wipers
  • Sled Pull Row : 8-8-8-8-8-8-8-8
  • Sled Press 8-8-8-8-8-8-8-8
  • T Bar Row 10-10-10-10-10
  • Alternating Incline Dumbbell Bench Press : 20-20-20-20-20
  • GHD Sit-ups : 5x12
  • Ghd Sit Up To Horizontals : 5x12

28

  • 5 RFQ: Row Calories, Clean Pull + 2 Hang Power Cleans + Jerks, and Air Squats
  • Clean Deadlift + Clean + Jerk : 1 @ 65%, 1 @ 70%, 1 @ 75%
  • Clean & Jerk : 1 @ 80%, 1 @ 85%, 1 @ 90%
  • Clean Pull : 2-2-2-2-2
  • 21-15-9: Deadlifts and Burpee Over Bars
  • 15-12-9: Deadlifts and Burpee Box Jump Overs
  • 9-6-3: Deadlifts and Burpee Box Get Overs
  • Squat Clean 3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3
  • Push Press : 5 @ 60%, 4 @ 70%, 3 @ 80%, 2 @ 85%, 1 @ 90%
  • AMReps 26 mins: Assault Bike (Moderate Paced)s, Assault Bike (Easy Paced)s, Arms Only Assault Bike Calories and 40 more
  • Lifting: Shrugs and Seated Face Pulls

29

  • 5 RFQ: Assault Bike Calories, Band Face Pulls, and Walking Lunges
  • Sled Pull Row 10-10-10-10-10-10, rest 2 mins
  • Sled Press 10-10-10-10-10-10, rest 2 mins
  • Snatch Deadlift + Power Snatch : 1-1-1
  • Power Clean & Push Jerk : 1-1-1
  • Banded Back Squat : 5x3 at 60% 1RM
  • Lifting: Single Arm Dumbbell Overhead Walking Lunge (Right Arm)s and Single Arm Dumbbell Overhead Walking Lunge (Left Arm)s
  • 2x RFT: Row Calories, GHD Sit-ups, Chest-to-bar Pull-ups and 2 more
  • Alt EMOM 24 mins: Leg Extension Machines, Single Leg Hamstring Curls, Single Leg Hamstring Curls and 21 more
  • Seated Calf Raise 5x10, rest 1 min
  • Standing Calf Raise 10-10-10-10-10, rest 1 min
  • Romwod (16 To 20 Min)s : 1x20

30

  • "Tabata" - Row Calories, Assault Bike Calories and Ski Erg Calories : 10 x 30 secs / 30 secs
  • Sled Push : 20 mins
  • Team Ski Erg 10000 m TT
  • Lifting: Shrugs, Reverse Shrugs and Kelso Shrugs
  • Lifting: Incline Dumbbell Hammer Curls and Lying Alternating Dumbbell Bottom Up Triceps Exts
  • Lifting: Barbell Shrugs and Rope Face Pulls
  • Lifting: Cable Overhead Tricep Extensions and Single Arm Tricep Pushdowns
  • Lifting: Barbell Curls and Alternating Dumbbell Hammer Curls

31

  • 5 RFQ: Assault Bike Calories, Band Face Pulls, Pause Air Squats and Single Arm Dumbbell Shoulder Press
  • Snatch Deadlift + Snatch Pull + Power Snatch 1-1-1
  • Clean & Jerk : 1-1-1
  • Front Squat : 2 Rep Max
  • Wes
  • Sled Press 10-10-10-10-10-10, rest 2 mins
  • Sled Pull Row 10-10-10-10-10-10, rest 2 mins
  • Standing Cable Press 5x15
  • Straight Arm Lat Pull Down 5x15
  • 3 RF-ME: Assault Bike (Moderate Paced)s, Arms Only Assault Bike (Distance)s, Assault Bike (Moderate Paced)s and 3 more
  • 2 RF-ME: Assault Bike (Moderate/Fast Pace)s, Arms Only Assault Bike (Distance)s, Assault Bike (Moderate/Fast Pace)s and 3 more
  • AMReps 5 mins: Assault Bike (Fast)s, Arms Only Assault Bike (Distance)s, Assault Bike (Fast)s and 3 more

Aug | 1

  • Every 4 mins for 24 mins: Row Calories, Ski Erg Calories, Assault Bike Calories and 15 more
  • Jerk Dip + Jerk : 1-1-1
  • Power Clean & Push Jerk : 2 @ 65%, 2 @ 70%, 1 @ 75%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 2 @ 75%, 2 @ 8...
  • FT: Alternating Single Dumbbell Box Step-ups and Handstand Push-ups
  • FT: Row / Ski Ergs and Row / Ski Ergs; Deadlifts and Partner Deadlift...
  • Weighted AbMat Sit-up 5x20
  • FQ: AbMat Sit-ups, AbMat Sit-ups, AbMat Sit-ups, and 2 more
  • FT: 4x GHD Sit-ups and Standing Barbell Russian Twists; 4x Ghd Sit Up To Ho
  • 2 RFQ: Kneeling Cable Crunches, Supine Leg Raises, Supine Leg Raises, and Kneeling Cable Crunches

2

3

  • 4 RFQ: Assault Bike Calories, Band Face Pulls, Walking Lunges and Muscle Snatch + Overhead Squats
  • Snatch Deadlift + Power Snatch + Snatch Push Press + Overhead Squat : 1-1-1-1
  • Snatch Grip Deadlift + Hang Power Snatch + Power Snatch : 1 Rep Max
  • Power Snatch : 3x1 at 85% 1RM
  • In-the-Hole Front Squat : 4-4-4-4
  • 3 RFT: Ski Erg Calories, Dumbbell Front Rack Walking Lunges and Box Jumps
  • Banded Deadlift 3-3-3-3-3
  • AMReps 7 mins (3,6,9,...): Burpee Box Get Overs and Sandbag Over Shoulders
  • Lifting: Shrugs, Reverse Shrugs and Kelso Shrugs
  • 3x RFT: Every 6 mins, Row Calories, Sled Pushes, and 2 more

4

  • 3 RFQ: Assault Bike Calories, Inchworms, and Air Squats
  • 3 RFQ: Ski Erg Calories, Band Face Pulls, 7 Deadlift + 5 Hang Power Clean + 3 Jerks, and Step Back Lunges
  • Clean Deadlift + Clean + Front Squat + Clean : 1-1-1-1-1
  • 3 Clean Deadlift + 3 Clean Pull 1-1-1
  • Push Press + 2 Push Jerk : 1-1-1-1-1
  • FT: Thrusters, Bar Muscle-ups, Thrusters, and 3 more
  • FT: Front Squats, Bar Muscle-ups, Front Squats, and 3 more
  • Every 2:30 for 15 mins: Ski Erg Calories and Ghd Sit Up To Horizontals
  • Every 2:30 for 15 mins: Ski Erg Calories and GHD Sit-ups
  • Leg Extension Machine 15-15-15-15-15
  • Leg Curl 15-15-15-15-15
  • Standing Calf Raise 10-10-10-10-10, rest 1 min
  • Seated Calf Raise 5x10, rest 1 min

5

  • 4 RFQ: Assault Bike Calories, Band Face Pulls, Bench Press, and Sled Pushes
  • Bench Press : 5x5 at 60% 1RM
  • Every 5 mins for 20 mins: Bench Press and Sled Pushes
  • FT: Rows and Handstand Push-ups; ; Handstand Push-ups and Rows
  • 2 Power Clean + Push Jerk : 1-1-1-1
  • Tempo Back Squat : 5 @ 30%, 5 @ 35%, 5 @ 40%, 5 @ 40%
  • Banded Back Squat : 4x5 at 60% 1RM
  • FT: Box Jumps, Sandbag Over Shoulders, Box Jumps, and 7 more
  • 4 RF-ME: Assault Bike (Easy Paced)s, Assault Bike (Legs Only)s, Assault Bike (Moderate Paced)s and 6 more
  • Alternating Dumbbell Bench Press 5x20, rest 2 mins
  • Dumbbell Squeeze Press 4x10, rest 2 mins
  • Incline Machine Chest Press 4x15

6

  • FT: 3x Assault Bike Calories, Inchworms, and Air Squats; 3x Band Face Pulls
  • Power Clean + Thruster : 1-1-1
  • 24-18-12-6: Assault Bike Calories and Chest-to-bar Pull-ups
  • 24-18-12-6: Assault Bike Calories and Overhead Squats
  • Clean & Jerk : 1 @ 70%, 1 @ 70%, 1 @ 70%, 1 @ 70%, 1 @ 80%, 1 @ 80%, 1 @ 80%, 1 @ 8...
  • Clean Deadlift : 3-3-3-3-3
  • Strict Chest-to-bar Pull-ups : 10x3
  • Sled Pull Row 5x15
  • "Hammer" Iso Lateral Front Lat Pulldown 5x10
  • Straight Arm Lat Pull Down 3x12

7

  • FT: 3x Assault Bike Calories, Band Face Pulls, and Air Squats; 3x Ski Erg C
  • 5x RFT: Every 6 mins, Ski Erg Calories, Toes-to-bars and Double Kettlebell Front Squats
  • Back Squat : 5x3 at 75% 1RM
  • Alt EMOM 30 mins: Sled Pushes, Sled Pushes, Sled Pushes and 17 more
  • 4 RF-ME: Assault Bike (Moderate Paced)s, Arms Only Assault Bike Calories, Assault Bike (Moderate Paced)s and 8 more
  • Barbell Curl 6-6-6-6-6-6-6-6, rest 1 min
  • Incline Dumbbell Hammer Curl 5x12
  • One Arm Dumbbell Preacher Curl 10-10-10-10-10
  • Hammer Curl : 4x15
  • Tricep Push Down (Bar) 4x15
  • Single Arm Cable Triceps Extension : 5x10
  • Lying Barbell Tricep Extension 6-6-6-6-6

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