Sun Mon Tue Wed Thu Fri Sat

26

  • 5 RFQ: Drag Rope Single Unders, Bike Ergs, Band Tricep Extensions and 2 more

27

  • FQ: 400 m, Inchworm Push-ups, Knees-to-elbows and Jump Squats
  • AMRAP 17 mins: Dumbbell Power Cleans, Wall Balls and Toes-to-bars
  • Alt EMOM 16 mins: Strict Pull-ups, Front Rack Lunges and Plank Holds
  • Power Clean & Push Jerk : 1x1

28

29

  • Every 2 mins for 8 mins: Row Calories and Barbell Front Rack Good-For-Yous
  • 4 RFT: Double Unders and Hang Power Snatches
  • FT: Row Calories and GHD Sit-ups
  • FQ: Rows and Barbell Yogas
  • Every 2 mins for 16 mins: Hang Snatch + Low Hang Snatch + Snatch
  • 2 RFT: 800 m, Kettlebell Swings and Kettlebell Snatches

30

31

  • 2 RFQ: Dumbbell Single Leg Romanian Deadlifts, Downward Facing Dog-to-Upward Facing Dogs, Push-up + Twists and 5 more
  • 5 RFQ: Strict Pull-ups, Thrusters and Jumping Lunges
  • Front Squat : 1 @ 90%, 3 @ 60%, 3 @ 60%, 3 @ 60%, 3 @ 60%, 3 @ 60%, 3 @ 60%, 3 @ 6...
  • 3 RFQ: Dumbbell Bench Press, Banded Good Mornings and Side Planks

Aug | 1

  • FQ: Rows, Barbell Good Mornings, Lateral Bar Burpees and 3 more
  • 10 RFT: Double Unders, Row Calories, Wall Balls and Burpee Box Jump Overs
  • 5 RFQ: Kettlebell Goblet Z Press and Banded Russian Kettlebell Swings

2

  • Bike Erg : 1x 57 mins

3

  • AMRAP 5 mins: Rows, Clusters and Freestanding Handstand Holds
  • AMRAP 8 mins: Double Unders, Single Dumbbell Thrusters and Burpee-to-Targets
  • Every 2 mins for 14 mins: Power Clean & Push Jerk
  • Alt EMOM 15 mins: Split Squats, GHD Sit-ups and Dead Hangs

4

5

6

  • Alt EMOM 8 mins: Good Mornings, Strict Pull-ups and Burpees
  • FT: 3x/4x/5x Deadlifts, Box Jump All-the-Way Overs and Dumbbell Push Press

7

  • 6 RFT: 400 m and Bike Erg Calories
  • FQ: 800 m, Thrusters, Push-ups and Overhead Reverse Lunges
  • Every 2 mins for 16 mins: Hang Snatch + Low Hang Snatch
  • 8 RFT: Handstand Walks and Jumping Lunges

8

  • FT: Bike Ergs
  • 4 RFQ: Ski Erg Calories, Knees-to-elbows and Jump Squats
  • Front Squat : 1 @ 90%, 3 @ 65%, 3 @ 65%, 3 @ 65%, 3 @ 65%, 3 @ 65%, 3 @ 65%, 3 @ 6...
  • Alt EMOM 16 mins: Glute Ham Raises, Plank Transitions and Tempo Push-ups
  • 5 RFQ: Single Arm Landmine Curls and Double Dumbbell Overhead Tricep Extensions

9

  • FQ: Bike Ergs, Tempo Deadlifts, da Vinci Raises and Bar Facing Burpees
  • AMRAP 18 mins: Burpee Object Jumps and Single Arm Dumbbell Clean & Jerks
  • Every 2:30 for 12:30: Bent Over Row

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Sep | 1

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