Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

2

3

  • Alt EMOM 12 mins: Shoulder Mobilities, Bicep Curls, and Lateral Shoulder Dumbbell Raises
  • Chipper: AbMat Sit-ups, Double Unders, Push-ups, and 2 more

4

5

  • Chipper: Rows, Wall Balls, Box Jumps, and 2 more

6

7

8

  • Strict Press : 30 Reps for Time
  • Handstand Push-ups : 40 Reps for Time
  • AMReps 7 mins: Burpee Box Jump

9

  • Back Squat 6x6, rest 2 mins
  • FT: Bike Calories and Sandbag Carries

10

  • Alt EMOM 10 mins: Double Unders and Ring Muscle-ups
  • 4 RFQ: Single Arm Dumbbell Rows, GHD Hip Extensions, L Sit (Hanging)s and AbMat Sit-ups

11

  • AMRAP 20 mins: 400 m, Bench Press, 400 m and Hang Power Snatches

12

  • Front Squat : 3x15 at 55% 1RM, rest 2:30
  • Toes-to-bars : 60 Reps for Time

13

14

15

  • AMRAP 20 mins: Snatches, Ring Muscle-ups, Strict Handstand Push-ups and 400 m

16

  • AMReps 25 mins (3,6,9,...): Row Calories, Kettlebell Swings and Wall Balls

17

  • Bench Press : 4xME at 1x BW, rest 2:30
  • 5 RFT: Power Cleans and Bar Facing Burpees

18

19

  • Front Squat : 4x10 at 68% 1RM, rest 2 mins
  • 21-15-9: Deadlifts and Bike Calories

20

  • Chipper: Rope Climbs, 1000 m, Push Jerks and 17 more

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3