Mon Tue Wed Thu Fri Sat Sun

Jul | 1

2

3

4

5

6

7

8

  • Back Squat : 5-5-5-5-5
  • 3 RFT: Thrusters and Burpee Over Bars

9

  • Push Press : 3 Rep Max
  • AMRAP 2 mins w/ Buy-in: 200 m and Dumbbell Push Press

10

  • Hang Squat Clean : 2 Rep Max
  • 5 RFT: Alternating Reverse Goblet Lunges, Kettlebell Swings, and Bench Dips

11

12

13

14

15

  • Every 1 min for 8 mins: Clean
  • Clean : 1 Rep Max
  • Deadlift : 3x3 at 80% 1RM
  • FT: Burpees

16

  • Every 1 min for 8 mins: Split Jerk
  • Split Jerk : 1 Rep Max
  • 20-15-10: Box Jumps, Single Arm Dumbbell Push Jerks and Assault Bike Calories

17

  • Back Squat : 5x5 at 78% 1RM
  • AMRAP 11 mins: Devil Press, 200 m, Wall Balls and Plank Holds

18

  • Row : 8x 250 m, every 2 mins

19

  • Dumbbell Bench Press : 5-5-5-5-5
  • AMRAP 14 mins: Dumbbell Power Cleans, Push-ups, Dumbbell Front Squats and 2 more

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3

4