Sun Mon Tue Wed Thu Fri Sat

28

29

  • 2 RFQ: Banded Monster Walks, Reverse Monster Walks With Bands, Banded Lateral Monster Walks, and Barbell Good Mornings
  • Every 2 mins for 16 mins: Clean Pull + Power Clean + Front Squat
  • Alt EMOM 9 mins: Dumbbell Hammer Curls, Close Grip Push-ups, and Banded Pull Aparts
  • Chipper: 800 m, Unbroken Kettlebell Swing (Russian)s, Toes To Bar (Unbroken)s, and 4 more

30

  • FQ: Seal Walks
  • Handstand Kick-up + Walks-to-Wall : 10x1
  • Every 1 min for 3 mins: Snatch Press From Receiving
  • Every 1 min for 4 mins: Snatch Balance
  • Every 2 mins for 16 mins: Hang Power Snatch
  • Every 1:30 for 18 mins: Half Snatch
  • FT: 3x Unbroken Thrusters and Unbroken Pull-ups; 3x Double Unders and Burpe
  • Bike Erg Calories : 1x500

Jul | 1

  • Every 2 mins for 18 mins: High Hang Clean + Hang Clean + Jerk
  • 2 RFQ: Banded Face Pulls, Banded Lat Pull Downs, Banded Tricep Pull Downs, and 3 more
  • Every 2 mins for 10 mins: Shoulder Press
  • Every 1:30 for 7:30: Shoulder Press
  • Every 1 min for 4 mins: Tall Clean

2

  • Wall Facing Handstand Hold : 1x 60 secs
  • Plank Shoulder Taps : 3x30
  • FQ: Straight Leg Bear Crawls
  • 2 RFQ: Hanging Hollow Holds, Superman To Hollow To Hanging L Positions, Scap Push-ups, and 2 more
  • Every 15 secs for 3 mins: Bar Muscle-up
  • Bar Muscle-ups : Max Set
  • Every 7 mins for 28 mins: 800 m, Toes To Bar (Unbroken)s, Power Cleans, and Front Squats
  • 3 RFQ: Side Plank Hip Dips and Dragon Flag Negatives
  • 3 RFQ: Dumbbell Lateral Raises, Batwing Holds, and Dumbbell Rear Delt Raises

3

  • 3 RFQ: 300 m, Banded Monster Walks, Reverse Monster Walks With Bands, and Banded Lateral Monster Walks
  • Alt EMOM 6 mins: Pistol (Left Leg)s and Pistol (Right Leg)s
  • Every 1:30 for 6 mins: Alternating Pistol
  • Every 1 min for 6 mins: Weighted Alternating Pistol
  • FQ: Stiff Legged Deadlifts, Nordic Curls, and Front Rack Reverse Lunges
  • Barbell Hip Thrust , rest 1 min
  • Run 5000 m TT

4

  • 2 RFQ: I's Y's And T's, Scap Push-ups, Plank Shoulder Taps, and Plank Reach Throughs
  • 2 RFQ: Bike Ergs, Overhead Squats, and Bent Over Barbell Rows
  • Box Shoulder Taps : 3x20
  • Handstand Kick-up + Walks-to-Wall : 10x1
  • FQ: Handstand Walk Practice
  • Alt EMOM 8 mins: Free Standing Handstand Holds and Handstand Walks
  • Every 1 min for 9 mins: Squat Clean + 3 Front Squat
  • 4 RFT: Kettlebell Push Press (One Arm L)s, Kettlebell Push Press (One Arm R)s, Medicine Ball AbMat Sit-Ups, and Double Unders
  • 3 RFQ: Reverse Hypers and Banded Lat Pull Downs

5

  • Every 1 min for 8 mins: Snatch High Pull + Hang Power Snatch + Overhead Squat
  • FT: 8x Devil Press and Hang Power Cleans; 8x Burpee Over Med Balls and Wall

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Aug | 1