Mon Tue Wed Thu Fri Sat Sun

29

30

  • Alt EMOM 15 mins: Double Dumbbell Front Squats, Seated Double Dumbbell Strict Press, and Single Arm Dumbbell Rows
  • Dork

Jul | 1

  • 5 RFT: Slam Ball Over Shoulders and Lateral Burpee Over Slam Balls
  • 7 RFT: Push-ups, Air Squats and 200 m

2

3

  • AMRAP 20 mins: Burpees, Kettlebell Swings, and Air Squats

4

  • 5 RFT: Round Of Dumbbell Dts and 400 m
  • FT: 400 m, Burpees, Dumbbell Snatches, and 6 more

5

  • Chipper: 1000 m, Burpees, Air Squats, and 10 more

6

7

8

  • Alt EMOM 15 mins: Slam Ball Over Shoulders, Push-ups, and Double Unders
  • AMReps 12 mins (2,4,6,...): Burpees and Dumbbell Thrusters

9

10

  • Alt EMOM 24 mins: Push Jerks, Push-ups, Dumbbell Lunges, and Double Unders

11

  • Chipper: 400 m, Dumbbell Front Squats, 400 m, and 4 more
  • Run 5 km TT

12

13

  • AMRAP 8 mins: 200 m and Double Unders

14

  • 4 RFQ: Single Arm Kettlebell Overhead Squats and Single Arm Kettlebell Rows
  • AMReps 10 mins (1,2,3,...): Double Dumbbell Squat Cleans, Double Dumbbell Thrusters, and Double Unders
  • Run Sprint : 5x 100 m

15

16

  • AMRAP 20 mins: Double Dumbbell Squat Cleans, Double Dumbbell Thrusters, Double Dumbbell Front Squats, and 2 more
  • "Tabata" - High Planks and Low Planks : 12 x 40 secs / 10 secs

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2