Mon Tue Wed Thu Fri Sat Sun

Jul | 1

2

  • 21-18-15-12-9-6-3: Row (calories)s and Pull-ups

3

  • "Tabata" - Thruster : 8 x 20 secs / 10 secs
  • Alt EMOM 14 mins: 200 m and Burpees

4

  • 2 RF-ME: Row Calories, Deadlifts, Row Calories and Wall Balls

5

6

  • 5 RFT: Dumbbell Push Press and Double Unders
  • Every 1 min for 9 mins: Hang Squat Clean
  • AMRAP 10 mins: Hang Squat Cleans and V-ups

7

  • Sled Sprint : 10x 50 m
  • Sled Pull 400 m TT

8

9

  • 3 RFT: 800 m, Clean & Jerks, Muscle-ups and 4 more

10

  • Shoulder Press : 1 Rep Max
  • AMRAP 15 mins: Dumbbell Snatches, Wall Balls, AbMat Sit-ups and 2 more
  • 5 RF-ME: Air Squats, Assault Bike Calories and Rest As Needed To Recovers

11

12

13

  • 10 RFT: Bar Muscle-ups and D-Ball Over Shoulders
  • 6 RFT: Push Press, Burpee Over Bars and 400 m

14

15

  • FT: Goblet Squats and Chest-to-bar Pull-ups

16

17

  • FT: Back Squats and Rows

18

  • Filthy Fifty

19

  • FT: Walking Lunge

20

  • AMRAP 10 mins: Hang Power Cleans and Handstand Push-ups

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3

4