Sun Mon Tue Wed Thu Fri Sat

28

29

  • Hang Snatch From The Knee + Snatch : 2-2-2-2-2-2-2-2
  • 10 RFT: Kettlebell Swings, Push-ups and Toes-to-bars
  • Back Squat : 5-5-5-5-5

30

  • 4 RFT: Rows, 400 m, Strict Handstand Push-ups and Dumbbell Box Step Overs
  • Deadlift : 5-5-5-5-5

31

Aug | 1

  • 4 RFT: 400 m, Single Arm Dumbbell Push Press and Ring Dips

2

  • Jackie

3

  • 3 RFT: 800 m, Power Snatches, Burpee Over Bars and 6 more

4

  • Bench Press : 5-5-5-5-5
  • Shoulder Press : 5-5-5-5-5

5

  • Deadlift : 8 @ 50%, 6 @ 60%, 4 @ 70%, 2 @ 80%, 4 @ 75%, 6 @ 65%
  • Chipper: Double Unders, Single Leg Kettlebell Deadlifts, Farmer Carry Walking Lunge (Dumbbells)s and Dumbbell Box Step Overs

6

7

  • Every 5 mins for 30 mins: 400 m, Strict Pull-ups, Toes-to-bars and Push-ups
  • Every 1:30 for 12 mins: Reverse Snow Angels, L Side Planks, Band Pull Aparts and R Side Planks

8

  • 3 RFT: Wall Balls, Kettlebell Swings and Box Jump Up And Step Downs
  • Back Squat : 5-5-5-5-5

9

  • Tempo Push Press 4-4-4-4-4

10

11

12

  • Hang Clean + Clean : 1-1-1-1-1-1-1-1
  • AMRAP 12 mins: Ground-to-Overheads, Front Squats and Box Jumps

13

  • Deadlift : 8 @ 50%, 6 @ 60%, 4 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%
  • 3x RFT: Row Calories, Chest-to-bar Pull-ups and Farmers Carry Walking Lunges

14

  • Tempo Push Press 3-3-3-3-3-3
  • 4 RF-ME: Air Dyne Reps, Double Unders, Strict Handstand Push-ups and 100 m

15

  • 3 RFT: 800 m, Overhead Squats, Burpee Over Bars and Toes-to-bars

16

  • Back Squat : 5 @ 65%, 3 @ 75%, 1 @ 85%, 6 @ 80%, 6 @ 80%, 6 @ 80%
  • Chipper: Rows, Alternating Pistols, Alternating Dumbbell Snatches and Goblet Squats

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31