Sun Mon Tue Wed Thu Fri Sat

28

29

  • AMRAP 33 mins w/ Buy-in: Med Ball Runs, Kettlebell Swings, Double Unders (Unbroken)s and Burpee Box Jumps

30

  • AMRAP 15 mins: Bike Calories, Hand Release Push-ups and Rope Climbs

31

  • 3 RFT: Single Dumbbell Front Squats and Up Downs
  • Back Squat : 5-5-3-3-1-1, rest 2 mins

Aug | 1

  • AMRAP 27 mins: Rows, Plate Ground-to-Overheads and Double Unders

2

  • Hang Squat Clean Thruster : 3 Rep Max
  • FT: Hang Squat Clean Thrusters and Pull-ups

3

4

5

  • FT: Rows, Burpees, Toes-to-bars and Double Dumbbell Ground-to-Overheads

6

  • Tempo Back Squat : 5x1 at 85% 1RM, rest 2 mins
  • AMRAP 9 mins: Back Squats and Unbroken Double Unders

7

8

  • 4x AMRAP 4 mins: Assault Bike Calories and Bumper Plate Ground-to-Overheads

9

  • Squat Clean & Jerk : 1 Rep Max
  • Squat Clean & Jerk : 30 Reps for Time

10

  • FT: Row Calories; 10x Wall Balls, Hang Power Snatches, and Bar Facing Burpe

11

12

  • Back Squat : 1 Rep Max
  • 30-20-10: Kettlebell Swings and Burpees

13

  • Every 1 min for 10 mins: Muscle Up Skill Practices
  • AMRAP 16 mins: Bike Calories, Wall Balls and Ring Muscle-ups

14

  • Alt EMOM 6 mins: 200 m and Double Dumbbell Ground-to-Overheads
  • 7 RFQ: Deadlifts, Power Cleans, Hang Power Cleans and 3 more

15

  • Alt EMOM 24 mins: Row Calories, Up Down + Box Jump Overs, Kettlebell Farmers Carries and Sit-ups

16

  • Every 2 mins for 10 mins: 1 Hang Squat Snatch + 2 Overhead Squat
  • 2x AMRAP 6 mins: Hang Squat Snatches, Overhead Squats and Double Unders

17

18

19

  • Push Jerk : 3-3-3-3-3
  • FT: Push Jerks, Bike Calories, Push Jerks and 9 more

20

  • FT: Rows; 3x Single Arm Dumbbell Burpees, Single Arm Dumbbell Overhead...

21

22

23

24

25

26

27

28

29

30

31