Mon Tue Wed Thu Fri Sat Sun

Jul | 1

  • Back Squat : 5x5 at 65% 1RM
  • 4 RFT: 200 m, Bike Calories and Strict Pull-ups

2

  • AMRAP 7 mins: Rows and Handstand Push-ups
  • Manmaker : 35 Reps for Time

3

4

5

6

7

8

  • Tempo Back Squat : 5x5 at 70% 1RM
  • AMRAP 10 mins: Wall Balls and Double Unders
  • AMRAP 10 mins: Wall Balls and Double Unders

9

10

  • Every 2 mins for 16 mins: Squat Clean
  • 3 RFT: 200 m, Chest-to-bar Pull-ups and Deadlifts

11

12

13

14

15

16

  • FT: Muscle-ups, Dumbbell Suitcase Reverse Lunges, Muscle-ups and 2 more

17

  • Alt EMOM 12 mins: Max Rep Power Snatches and Max Calories On Air Bikes
  • Every 2 mins for 16 mins: Snatch

18

  • FT: 1 mi; Pull-ups and Push-ups

19

  • Alt EMOM 12 mins: Handstand Push-up Practices and Deadlifts
  • 4 RFQ: Deadlifts, Strict Handstand Push-ups and Sit-ups

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3

4