Mon Tue Wed Thu Fri Sat Sun

27

  • Back Squat : 5-5-5-5-5
  • AMRAP 10 mins: Burpee Tuck Jumps and Ball Slams
  • FT: Banded Bicep Curls and Banded Tricep Extensions

28

  • Shoulder Press : 5-5-5-5-5
  • 5 RFT: Russian Step-ups, Shin Hops, and Alternating V-up Toe Touches
  • AMRAP 8 mins: Dumbbell Hammer Curls and Weighted Dips

29

  • Box Jump : 1x3
  • Dumbbell Bicep Curl 9x Max Rep

30

  • Deadlift : 5-5-5-5-5
  • Every 2 mins for 10 mins: Back Squat
  • 5 RFT: Russian Kettlebell Swings, Banded Trunk Rotations, and Strict Pull-ups

31

Aug | 1

  • Close Grip Bench Press 5-5-5-5-5
  • Half Kneeling Single Arm Dumbbell Press : 10-10-10-10-10
  • 5 RFT: Chest Elevated Push Up On Bars and Single Arm Dumbbell Rows
  • Dumbbell Bicep Curl : 100 Reps for Time
  • Muscle Snatch : 3-3-2-2-1-1

2

3

  • Hang Power Clean : 3-3-3-3-3
  • Back Squat : 10-10-10

4

  • Push Press : 3-3-3-3-3
  • 5 RFT: Shin Hops, Trampoline Sprints, and Quick Feets
  • AMRAP 8 mins: Top Ring Dip Holds, Dips, and Dumbbell Hammer Curls

5

  • 21-15-9: Ball Slams and Russian Kettlebell Swings

6

  • Every 3 mins for 15 mins: Deadlift
  • Single Leg Split Squat 8-8-8-8-8
  • Heavy Front Carry Squat 10-9-8-7-6
  • FT: Banded Bicep Curls and Banded Tricep Extensions

7

8

  • Close Grip Bench Press : 3-3-3-3-3
  • 5 RFT: Shin Hops, Lateral Plyo Skiers Over Boxes, and Supine Barbell Rows

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2

3

4

5

6