Sun Mon Tue Wed Thu Fri Sat

26

  • Run : 1x 32 mins

27

  • Every 2 mins for 20 mins: Hang Snatch + 3 Snatch
  • Lifting: Back Squats and Strict Pull-ups
  • FQ: Handstand Strength Work

28

  • Run : 33 mins
  • Lifting: Deadlifts and Seated Strict Press
  • 3 RFT: Hang Squat Cleans, Handstand Push-ups and Toes-to-bars

29

  • Push Press 5-4-3-3-3
  • Lifting: Front Squats and Strict Pull-ups
  • Lifting: Dumbbell Bench Press and Prone Dumbbell Rows

30

31

  • Row : 4 mins / 3 mins / 2 mins / 1 min / 4 mins / 3 mins / 2 mins / 1 min / 2 mins / 1 min / 1 min , rest 1 min
  • Every 2 mins for 20 mins: Clean + 3 Front Squat + Jerk
  • 3 RFQ: Band Circuit
  • FQ: Handstand Walk Strength Work

Aug | 1

  • Snatch : 3-3-3-2-2-2-1-1-1-1-1
  • Alt EMOM 20 mins: Overhead Squats, Rope Climbs, Strict Handstand Push-ups and Toes-to-bars
  • Run : 53:15
  • Lifting: Close Grip Bench Press and Standing Sled Pulls
  • Lifting: Back Squats and Single Arm Kettlebell Push Press
  • Lifting: Arnold Press, Hammer Curls, Behind-the-Neck Tricep Extensions and Bent Over Lateral Raises

2

  • Row : 2x 20 mins, rest 5 mins
  • Run : 32 mins / 2:55 , rest 2 mins

3

4

  • Every 2 mins for 20 mins: Hang Snatch + 2 Snatch
  • Lifting: Back Squats and Strict Pull-ups

5

  • Lifting: Deadlifts and Seated Strict Press
  • Every 1 min for 5 mins: Bar Muscle-ups
  • Run : 35 mins / 2:45 , rest 2 mins

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

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26

27

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30

31

Sep | 1

2

3

4

5