Sun Mon Tue Wed Thu Fri Sat

28

29

  • Pause Front Squat : 5x3 at 40% 1RM
  • AMRAP 15 mins: Echo Bikes, Air Squats and Burpees

30

  • Power Clean 1-1-1-1-1-1-1-1-1-1
  • Alt EMOM 20 mins: Pull-ups and Power Cleans

Jul | 1

  • 3 RFQ: L Side Planks, R Side Planks, Hollow Holds and Superman Holds
  • AMRAP 12 mins: Deadlifts and Wall Balls

2

3

  • Push Jerk : 1-1-1-1-1
  • 4 RF-ME: Rows and Double Unders
  • 5 RFQ: Toes-to-bars and Ring Dips
  • FT: Ball Slams, AbMat Sit-ups and Slam Ball Box Step-ups

4

  • AMRAP 30 mins: Thrusters and Hand Release Push-ups

5

  • Alt EMOM 30 mins: Any Machines and Burpees

6

  • Power Clean : 1 Rep Max
  • 21-15-9: D-Ball Cleans and Toes-to-bars

7

  • 5 RFQ: Strict Pull-ups and Ring Rows
  • Strict Pull Up Negatives : 1x5
  • Echo Bike 6.4 km TT

8

  • 2 RFQ: Right Arm Overhead Walking Lunges, Left Arm Overhead Walking Lunges and Hollow Holds
  • 8x RFT: Rows, Thrusters and Lateral Over The Bar Burpees

9

  • Every 3 mins for 12 mins: Power Clean
  • 5-4-3-2-1: Squat Snatches and Muscle-ups

10

11

  • AMRAP 15 mins: Ski Erg Calories, Handstand Walks and Hollow Holds
  • 4 RFQ: Ring Support Holds, Box Dips and Band Tricep Push Downs
  • AMRAP 8 mins: Bikes and Kettlebell Swings
  • Power Clean : 1 Rep Max
  • AMRAP 10 mins: Echo Bike Calories and Dumbbell Overhead Walking Lunges

12

  • Alt EMOM 30 mins: Rows, Pull-ups, Rows and Toes-to-bars

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1