Sun Mon Tue Wed Thu Fri Sat

26

27

28

  • Every 3 mins for 21 mins: Power Snatch
  • Power Snatch : 5 Rep Max
  • AMRAP 9 mins: Overhead Squats, Dumbbell Snatches, and Double Unders

29

  • Back Squat : 3x10
  • Alt EMOM 18 mins: Deadlifts, Slam Balls, and Dumbbell Floor Press
  • 3x RFT: Echo Bike Calories and Shuttle Sprints
  • Alt EMOM 18 mins: Body Rows, Weighted Hand Release Push-ups, and Barbell Windshield Wipers
  • Strict Pull-ups : 3x5
  • AMReps 6 mins: Single Arm Dumbbell Thrusters
  • 4x RFT: Strict Handstand Push-ups, Sandbag Cleans, and Bar Muscle-ups

30

31

  • Pause Front Squat 5-5-5-5-5
  • 4 RFT: Double Dumbbell Front Rack Alternating Lunges, Lateral Burpee Over Dumbbells, and Toes-to-bars

Aug | 1

  • Alt EMOM 12 mins: Squat Snatches and Ring Muscle-ups
  • Chipper: Power Clean & Push Press, Strict Chest-to-bar Pull-ups, Deficit Push-ups, and Snatches
  • 3x AMRAP 3 mins: Burpee Box Jump Overs and Max Distance Handstand Walks

2

  • Row 5 km TT

3

4

  • Bench Press : 5-5-5-5-5
  • Back Squat 4x7
  • Power Snatch : 3 Rep Max
  • Every 2 mins for 16 mins: Power Snatch
  • Every 1:30 for 7:30: Push Jerks and Toes-to-bars
  • AMRAP 9 mins: High Hang Power Snatches, Wall Balls, and Run With Medicine Balls

5

6

  • Every 2 mins for 14 mins: 2 Power Cleans + 1 Squat Clean
  • 4 RFT: Ski Erg Calories, Deadlifts, and Strict Chest-to-bar Pull-ups
  • Alt EMOM 10 mins: Bar Muscle-ups and Handstand Walks
  • Every 30 secs for 2:30: Assault Bike Calories

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31

Sep | 1

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