Sun Mon Tue Wed Thu Fri Sat

26

27

  • 5 RFQ: Front Squats, American Kettlebell Swings, and High Box Jumps
  • Squat Snatch , rest 1 min

28

  • 4 RFQ: Double Dumbbell Push Press, Strict Ring Dips, Double Dumbbell Bent Over Rows, and Strict Pull-ups
  • Every 2 mins for 10 mins: Ski Erg Calories and Toes-to-bars
  • 2 RFQ: Assault Bike Calories, Ski Erg Calories, and Row Calories

29

30

31

Aug | 1

  • 3 RFT: Deadlifts, Ring Muscle-ups, Squat Cleans, and Handstand Push-ups
  • AMRAP 5 mins: Ski Erg Calories, Double Dumbbell Push Press, Toes-to-bars, and Bar Muscle-ups
  • AMRAP 5 mins: Double Dumbbell Hang Snatches, Ring Dips, and Box Jump Overs
  • AMRAP 5 mins: Assault Bike Calories, Row Calories, and Bar Facing Burpees
  • Squat Clean

2

  • 27-21-15: 400 m, Double Dumbbell Push Press, Synchronized Pull-ups, and 15 more

3

4

  • 4 RFQ: Double Dumbbell Box Step Overs, Sandbag Over Shoulders, and Hang Squat Snatches

5

  • 4 RFT: Strict Chest-to-ring Pull-ups, Hollow Rocks, and Bar Muscle-ups
  • 4 RFT: Double Kettlebell Push Press, Ring Push-ups, and Dumbbell Overhead Walks
  • 3 RFT: Legless Rope Climbs, Clean & Jerks, Handstand Walks, and Assault Bike Calories

6

  • Swimming 500 m TT

7

  • AMRAP 5 mins: Wall Balls, Toes-to-rings, and Double Dumbbell Snatches
  • AMRAP 5 mins: Row Calories, Double Dumbbell Front Rack Alternating Lunges, and Sandbag Cleans
  • AMRAP 5 mins: Assault Bike Calories, Double Dumbbell Clean&Jerks, and Pull-ups

8

  • AMRAP 8 mins: Ski Erg Calories, Toes-to-bars, Bar Facing Burpees, and Deadlifts
  • AMRAP 8 mins: Row Calories, Pull-ups, Box Jump Overs, and Power Cleans
  • AMRAP 8 mins: Echo Bike Calories, Thrusters, Burpee Box Jump Overs, and Bar Muscle-ups

9

10

  • Chipper: Pull-ups, Shoulder-to-Overheads, Push-ups, and 5 more

11

12

  • Alt EMOM 20 mins: Snatch Pulls and Hang Power Snatches
  • 4 RFQ: Snatch Deadlifts and Snatch Pulls
  • 4 RFQ: Assault Bike Calories, Strict Handstand Push-ups, Handstand Push-ups, and 5 more
  • Every 2 mins for 10 mins: Pull-up

13

  • 3 RFT: Bar Muscle-ups, Double Dumbbell Clean&Jerks, and Burpees
  • 4 RFT: Burpees, Toes-to-bars, and Devil Press
  • Assault Bike (Calories)s : Max Set

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2

3

4

5