Sun Mon Tue Wed Thu Fri Sat

26

27

  • 50-40-30-20-10: Double Unders and 200 m
  • 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

  • Every 6 mins for 30 mins: Air Dyne Reps, Pull-ups, Burpees and Goblet Squats

30

  • Bench Press : 5-5-5-5-5

31

  • AMReps 10 mins (2,4,6,...): Wall Balls, Burpees, Wall Balls and Burpees
  • Back Squat : 5-5-5-5-5
  • FT: Dumbbell Floor Press, AbMat Sit-ups, Dumbbell Floor Press and 37 more

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

  • AMRAP 12 mins: Hang Power Cleans and Wall Balls
  • Front Squat : 4x2 at 90% 1RM, rest 2:30

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

12

  • Bench Press : 8x1 at 90% 1RM, rest 2 mins

13

  • Clean High Pull : 2-2-2-2-2, rest 2:30

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2

3

4

5