Sun Mon Tue Wed Thu Fri Sat

28

29

  • Squat Snatch 3-2-2-1-1
  • Push Jerk : 3-3-3-3-3
  • AMReps 16 mins (2,4,6,...): Dumbbell Devil Press, Dumbbell Box Step-ups, and Burpee Box Jump Overs
  • 5 RFQ: Dumbbell Bent Over Rows and Single Arm Dumbbell Bench Press

30

31

Aug | 1

2

  • AMRAP 14 mins: Row Calories, Shoulder-to-Overheads, and V-ups
  • Back Squat W/ Pause At The Top 3-3-3-3-3
  • FQ: Ski Erg Calories, Strict Handstand Push-ups, Ski Erg Calories, and 9 more
  • 2x AMRAP 3 mins: Double Unders and Strict Ring Dips

3

4

5

6

  • AMRAP 5 mins: Feet Elevated Ring Rows and Ring Push-ups
  • Squat Clean : 1-1-1-1-1
  • Every 1 min for 10 mins: Back Squats and Broad Jumps
  • Every 4 mins for 20 mins: Pull-ups, Push Press, and GHD Sit-ups
  • Deficit Stiff Legged Deadlift 10-10-10-10-10
  • 5 RFQ: Hollow Rocks, V-ups, Tuck-ups, and Hollow Holds
  • 5 RFT: Chest-to-bar Pull-ups, Box Jump Overs, and Max Cal Rows
  • 5 RFQ: Push Jerks and D-Ball Holds
  • 5 RFQ: Ring False Grip Hangs, Strict False Grip Ring Pull-ups, and Low Ring Muscle-up Transitions
  • Back Squat : 3-3-3-3-3

7

8

  • 5 RFQ: Dumbbell Bench Press and Banded Shoulder Press
  • 5 RFQ: Hamstring Curl (Machine)s and Seated Cable Rows

9

  • Front Squat : 5-5-5-5-5

10

11

12

  • Front Squat 3-2-1-1-1
  • 5 RFT: Power Cleans, Box Jumps, Alternating Front Rack Reverse Lunges, and 2 more
  • 3 RFQ: Hollow Rocks, V-ups, Tuck-ups and Hollow Holds

13

  • AMReps 15 mins: Handstand Push-up (Strict)s
  • Run Sprint : 10x 100 m, rest 1 min
  • AMRAP 14 mins: Swims and Jumping Alternating Lunges

14

15

16

  • AMReps 9 mins (3,6,9,...): Hang Power Snatches, Overhead Squats, and Double Unders

17

  • Back Squat 1-1-1-1-1-8-8-8
  • Deficit Stiff Legged Deadlift 10-10-10
  • 5 RFQ: Single Arm Dumbbell Bent Over Rows and Dumbbell Bench Press
  • 3 RFQ: Banded Face Pulls and Double Kettlebell Front Rack Carries
  • Double Dumbbell Push Press : 100 Reps for Time

18

19

  • Alt EMOM 10 mins: Back Squats and Broad Jumps
  • 3 RFT: Deadlifts and Bar Muscle-ups
  • 7 RFT: Rope Climbs and Sandbag Carries

20

21

22

  • Strict Press 5-5-3-3-3-1-1-1
  • Row 1 km TT
  • 5 RFT: Row Calories, Air Squats, and Push-ups

23

24

25

26

27

28

29

30

31