Sun Mon Tue Wed Thu Fri Sat

28

29

  • Hang Snatch From The Knee + Snatch : 2-2-2-2-2-2-2-2
  • 10 RFT: Kettlebell Swings, Push-ups and Toes-to-bars

30

  • FQ: Gymnastics Skill Days
  • 4 RFT: Rows, 400 m, Strict Handstand Push-ups and Dumbbell Box Step Overs
  • "Tabata" - Row : 6 x 30 secs / 30 secs

31

  • Tempo Front Squat 2-2-2-2-2-2-2-2
  • Push-up : 260 Reps for Time
  • GHD Sit-ups : 3x20

Aug | 1

  • Tempo Bench Press 10-10-10
  • 4 RFT: 400 m, Single Arm Dumbbell Push Press and Ring Dips

2

  • Jackie
  • Lifting: Bulgarian Split Squats and Dynamic Bulgarian Split Squat Jumps

3

  • 3 RFT: 800 m, Power Snatches, Burpee Over Bars and 6 more

4

5

  • Deadlift : 8 @ 50%, 6 @ 60%, 4 @ 70%, 2 @ 80%, 4 @ 75%, 6 @ 65%
  • FT: Rows and Bar Facing Burpees

6

  • Push Press : 3-3-3
  • Power Jerk 2-2-2
  • Split Jerk 1-1-1-1
  • Every 5 mins for 15 mins: Rows and Single Arm Dumbbell Hang Clean & Jerks
  • Strict Ring Muscle Ups : 3x5
  • Wide Grip Strict Pull Ups : 3x8

7

  • FQ: Gymnastics Skill Days
  • Every 5 mins for 30 mins: 400 m, Strict Pull-ups, Toes-to-bars and Push-ups
  • Every 1:30 for 12 mins: Reverse Snow Angels, L Side Planks, Band Pull Aparts and R Side Planks
  • AbMat Sit-ups : 2x50
  • Bench Press 6-4-2
  • 3 RFQ: Ski Erg Calories, Cleans, and Rests

8

  • Back Squat : 5 @ 70%, 3 @ 80%, 1 @ 90%, 6 @ 80%, 6 @ 80%, 6 @ 80%
  • 3 RFT: Wall Balls, Kettlebell Swings and Box Jump Up And Step Downs

9

10

11

12

  • Alt EMOM 12 mins: Front Squats and Back Squats
  • Hang Clean + Clean : 1-1-1-1-1-1-1-1
  • AMRAP 12 mins: Ground-to-Overheads, Front Squats and Box Jumps
  • Alt EMOM 12 mins: Bench Press, Push-ups, and Plank Holds
  • Windshield Wipers : 4x25

13

  • Strict Press : 3-3-3-3-3
  • Deadlift : 8 @ 50%, 6 @ 60%, 4 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%
  • 3x RFT: Row Calories, Chest-to-bar Pull-ups and Farmers Carry Walking Lunges

14

  • Hang Snatch + Snatch 1-1-1-1-1-1-1
  • 3 RFT: 400 m, Dumbbell Snatches, and Dumbbell Front Squats
  • Lying Windshield Wipers : 1x100
  • Every 8 mins for 16 mins: Burpee Over Rowers, Row Calories, Kettlebell Swings, and Double Unders

15

  • AMRAP 18 mins: Double Unders, Row Calories, Power Cleans, and 2 more
  • FT: Squat Cleans, Squat Cleans, Squat Cleans, and 2 more

16

  • Back Squat : 5 @ 65%, 3 @ 75%, 1 @ 85%, 6 @ 80%, 6 @ 80%, 6 @ 80%
  • AMRAP 16 mins: Single Dumbbell Hang Clean & Jerks, Assault Bike Calories, Bar Facing Burpees, and Deadlifts

17

  • Chipper: Run With Medicine Balls, Strict Pull-ups, Kettlebell Swings and 4 more
  • FT: Strict Ring Muscle-ups, Double Unders, Strict Ring Muscle-ups, and 2 more
  • "Tabata" - Handstand Walk : 4 x 45 secs / 15 secs
  • Overhead Walking Lunge (Barbell) 16-16-16-16
  • Windshield Wipers : 3x50
  • L-Sit Leg Lifts : 30-20

18

19

20

21

22

23

  • Front Squat : 1 Rep Max

24

25

26

27

28

29

30

31