Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

2

3

  • 12 RFT: Ring Muscle-ups, Bench Press, Handstand Push-ups and Bike Calories

4

  • Back Squat 4x8, rest 2 mins
  • FT: Burpees, Dumbbell Snatches and Burpees

5

  • 3 RFT: Deadlifts, Overhead Squats, and Hang Power Snatches
  • Every 1 min for 5 mins: Squat Snatch

6

7

8

  • Run 5000 m TT

9

  • Back Squat 6x6, rest 2 mins
  • FT: Bike Calories and Sandbag Carries

10

  • Alt EMOM 10 mins: Double Unders and Ring Muscle-ups
  • 4 RFQ: Single Arm Dumbbell Rows, GHD Hip Extensions, L Sit (Hanging)s and AbMat Sit-ups

11

  • Clean High Pull 1-1-1-1-1-1-1
  • Squat Clean & Jerk 1-1-1-1-1-1-1-1-1-1-1-1

12

  • Front Squat : 3x15 at 55% 1RM, rest 2:30
  • Toes-to-bars : 60 Reps for Time

13

14

15

  • AMRAP 20 mins: Snatches, Ring Muscle-ups, Strict Handstand Push-ups and 400 m

16

17

18

  • Stand Up Paddleboard 1500 m TT
  • 3 RFT: Power Cleans, Bar Facing Burpees, 400 m, and 3 more

19

  • Front Squat : 4x10 at 68% 1RM, rest 2 mins
  • 21-15-9: Deadlifts and Bike Calories

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3