Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • 21-18-15-12-9-6-3: Row (calories)s and Pull-ups

2

  • Alt EMOM 14 mins: 200 m and Burpees
  • "Tabata" - Tabata Thrusters : 8 x 20 secs / 10 secs

3

  • Front Squat 5-10-15-20

4

  • 2 RF-ME: Row Calories, Deadlifts, Row Calories and Wall Balls

5

  • 5 RFT: Dumbbell Push Press and Double Unders

6

7

8

  • 3 RFT: 800 m, Clean & Jerks, Muscle-ups and 4 more

9

  • Shoulder Press : 1 Rep Max
  • AMRAP 15 mins: Dumbbell Snatches, Wall Balls, AbMat Sit-ups and 2 more

10

  • 5 RF-ME: Air Squats, Assault Bike Calories and Rest As Needed To Recovers

11

  • FQ: Row Calories, Double Unders, AbMat Sit-ups, and 5 more

12

13

14

15

  • FT: Goblet Squats and Chest-to-bar Pull-ups

16

  • Shoulder Press : 5-5-5-5-5
  • FT: Back Squats and Rows

17

  • Filthy Fifty

18

  • Overhead Squat (Bottom Pause) 3-3-3-3-3
  • FT: Walking Lunge

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3