Sun Mon Tue Wed Thu Fri Sat

28

29

  • Alt EMOM 10 mins: Tempo Ring Rows and Wall Walks
  • AMRAP 16 mins: Strict Pull-ups, Push-ups and Bike Calories

30

  • 3 RFQ: Suitcase Box Step-ups and Dumbbell Front Rack Holds
  • Alt EMOM 18 mins: Hang Power Snatches, Box Jump Up + Step Downs and Hollow Holds

Jul | 1

2

  • Tempo Back Squat : 3x5
  • Every 3 mins for 12 mins: Front Squats and Burpee Pull-ups

3

4

5

6

  • Alt EMOM 9 mins: Goblet Split Squats, Strict Pull-ups and Row (Easy Pace)s
  • 3 RFT: Rows, Lunges, Ring Rows and Plank Holds

7

  • Deadlift : 3x5
  • 3 RFT: Wall Balls, Bar Facing Burpees and Deadlifts

8

  • AMRAP 20 mins: Assault Bike Calories, 800 m, Sit-ups and 2 more

9

10

  • 3 RFT: 800 m, Hand Release Push-ups and Dumbbell Hang Power Cleans

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1