Sun Mon Tue Wed Thu Fri Sat

26

27

  • Push Press : 5-5-5-5-5
  • AMRAP 25 mins: Sumo Squat Jumps, AbMat Sit-ups and Kettlebell Swings

28

  • Deadlift : 5-5-5-5-5
  • AMRAP 7 mins: Push Press and Double Unders

29

  • 5 RFQ: Double Unders and Legless Rope Climbs
  • Every 6 mins for 30 mins: Air Dyne Reps, Pull-ups, Burpees and Goblet Squats
  • Clean : 1 Rep Max

30

  • Bench Press : 5-5-5-5-5
  • AMReps 10 mins (2,4,6,...): Wall Balls, Burpees, Wall Balls and Burpees

31

  • Back Squat : 5-5-5-5-5
  • FT: Dumbbell Floor Press, AbMat Sit-ups, Dumbbell Floor Press and 37 more
  • Back Rack Barbell Lunge 4x8

Aug | 1

2

3

  • Bench Press : 4x2 at 90% 1RM, rest 2:30
  • Chipper: Double Unders, Box Jumps, Pull-ups and 6 more

4

  • Back Squat : 4x2 at 90% 1RM
  • FT: Wall Balls

5

6

7

  • Deadlift : 4x2 at 90% 1RM, rest 2:30
  • Chipper: Air Squats, Burpees, AbMat Sit-ups and 12 more

8

9

10

  • Back Squat : 8x1 at 90% 1RM, rest 2 mins
  • FT: Rows; 5x Dumbbell Devil Press and Box Jumps; Rows

11

  • Bench Press : 8x1 at 90% 1RM, rest 2 mins
  • 5 RFT: Bench Press and Broad Jumps

12

  • Clean High Pull : 2-2-2-2-2, rest 2:30
  • FT: Rows, Toes-to-bars, Shoulder-to-Overheads and 2 more

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2

3

4

5