Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • AMRAP 10 mins: Squat Snatches and Double Unders
  • Snatch Grip Push Press 2-2-2
  • Hang Squat Snatch 1-1-1

2

  • Back Squat : 5-5-5

3

  • Front Squat : 3-3-3

4

  • Thruster 3-3-3-3-3-3
  • FT: Thrusters, 400 m, Chest-to-bar Pull-ups, and 2 more

5

6

  • AMRAP 15 mins: Burpees, Air Squats, Push-ups, and 3 more
  • AMRAP 15 mins: Kettlebell Swings, Goblet Squats, Kettlebell Push Press, and 3 more
  • AMRAP 15 mins: Burpee Over Bars, Squat Cleans, Push Press, and 3 more

7

8

  • Back Squat : 3-3-3
  • AMRAP 9 mins: Double Unders, Air Squats, and 150 m

9

  • Overhead Squat : 3-3-3
  • AMRAP 15 mins: Single Arm Dumbbell Overhead Walking Lunges and Dumbbell Snatches

10

  • Bench Press : 5-5-5-5-5

11

  • AMRAP 20 mins: Deadlifts, Overhead Squats, and Hang Power Snatches

12

13

14

15

  • Front Squat : 3-3-3
  • AMRAP 30 mins: Row Calories, Medicine Ball Squat Jumps, and Clean & Jerks

16

  • AMRAP 24 mins: Ski Erg/Row/Assault Bikes, Pull-ups, Squat Cleans, and Push-ups

17

  • Tempo Front Squat 1-1-1-1-1
  • FT: 1000 m, Thrusters, and Chest-to-bar Pull-ups

18

  • AMRAP 4 mins: Hang Power Cleans, Burpee Over Rowers, and Row Calories
  • AMRAP 4 mins: Hang Power Cleans, Burpee Over Rowers, and Row Calories
  • AMRAP 4 mins: Hang Power Cleans, Burpee Over Rowers, and Row Calories

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3