Sun Mon Tue Wed Thu Fri Sat

28

29

  • Heaving Snatch Balance 15 Reps
  • Squat Snatch : 1-1-1-1-1
  • Power Clean 1-1-2-2-2-1-1
  • Snatch Pull : 3-3-3
  • Front Squat : 3-3-3
  • AMRAP 12 mins: Strict Handstand Push-ups, Lateral Burpee Over Bars and Squat Snatches
  • Tall Snatch 5x3
  • Snatch Pull : 5 @ 80%, 4 @ 85%, 3 @ 90%, 3 @ 90%, 3 @ 90%
  • Back Squat : 4x5 at 70% 1RM
  • Sots Press 10-10-10
  • Strict Chest-to-bar Pull-ups : 5x Max Rep
  • Every 2 mins for 12 mins: 3 Squat Snatch + 1 Overhead Squat

30

  • Band Pull Apart : 150 Reps for Time
  • 4x AMRAP 3 mins: Double Unders, Toes-to-bars, Box Jump Overs and Front Rack Lunges
  • Alt EMOM 12 mins: Bent Over Rows, Sit-ups and Max Effort Hang From Pull Up Bars
  • Jerk Balance 5x3
  • Clean Pull : 5 @ 80%, 4 @ 85%, 3 @ 90%, 3 @ 90%
  • Back Squat (3 sec pause at bottom) : 4x3 at 70% 1RM

Jul | 1

  • Sots Press 10-10-10
  • FT: Handstand Walks, Bar Muscle-ups, Handstand Walks and 4 more
  • Every 2 mins for 12 mins: Clean & Jerk

2

  • Shoulder Press : 3x3
  • AMRAP 21 mins w/ Buy-in: 800 m, Alternating Single Arm Dumbbell Devil Press and Dumbbell Box Step-ups
  • Bench Press : 3-3-3-3-3

3

  • 2x RFT: Power Cleans, Chest-to-bar Pull-ups, Deadlifts and Wall Balls
  • Front Squat : 4x3 at 75% 1RM
  • Every 2 mins for 10 mins: 1 Squat Snatch + 2 Overhead Squat
  • Every 2 mins for 10 mins: Squat Clean + Push Jerk + Split Jerk
  • Chipper: Row Calories, Rope Climbs, L Arm Dumbbell Push Press and 4 more

4

5

6

  • Every 2 mins for 10 mins: Squat Clean & Split Jerk
  • AMRAP 3 mins: Alternating Pistols, Handstand Walks and Alternating Dumbbell Hang Power Clean & Split Jerks
  • AMRAP 4 mins: Alternating Pistols, Handstand Walks and Alternating Dumbbell Hang Power Clean & Split Jerks
  • AMRAP 4 mins: Alternating Pistols, Handstand Walks and Alternating Dumbbell Hang Power Clean & Split Jerks
  • AMRAP 5 mins: Alternating Pistols, Handstand Walks and Alternating Dumbbell Hang Power Clean & Split Jerks
  • Jerk Balance 5-5-5
  • Clean Pull : 5 @ 80%, 4 @ 85%, 3 @ 90%, 3 @ 95%
  • Back Squat (3 sec pause at bottom) : 3 @ 70%, 3 @ 73%, 3 @ 73%, 3 @ 73%
  • Strict Pull-ups : 40 Reps for Time

7

  • Ring Support Hold : 4x 30 secs
  • Bent Over Reverse Flye 10-10-10-10
  • Band Pull Apart : 150 Reps for Time
  • Chipper: Muscle-ups, Box Jump Overs, Toes-to-bars and Burpee Box Jump Overs
  • Alt EMOM 12 mins: Muscle-ups and Double Unders

8

  • 4 RFT: Wall Balls, Strict Handstand Push-ups and Deadlifts
  • Tall Snatch 5x3
  • Snatch Pull : 5 @ 80%, 4 @ 85%, 3 @ 90%, 3 @ 95%
  • Back Squat : 5 @ 70%, 5 @ 75%, 5 @ 75%, 5 @ 75%
  • Sots Press 10-10-10
  • Every 3 mins for 12 mins: 3 Squat Snatch + 1 Overhead Squat

9

  • 6x 3 mins RemReps: Medicine Ball Runs, Hang Power Cleans and Hand...
  • Shoulder Press : 5-5-3-3-1-1
  • GHD Sit-ups : 3x20
  • Single Arm Dumbbell Row : 10-10-10-10

10

  • Every 2 mins for 10 mins: Squat Snatches, Snatch Balances and Overhead Squats
  • Every 2 mins for 10 mins: Power Cleans, Push Jerks and Split Jerks
  • 21-18-15: Chest-to-bar Pull-ups and Thrusters
  • Front Squat : 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80%

11

12

13

  • Snatch Pull : 85 @ 85%, 90 @ 90%, 95 @ 95%, 95 @ 95%
  • Every 2 mins for 10 mins: Squat Snatches and Overhead Squats
  • Tall Snatch 3x4
  • Back Squat : 5 Rep Max

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21

22

23

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31

Aug | 1