Mon Tue Wed Thu Fri Sat Sun

Jul | 1

  • FT: Row Calories; Burpees, Shuttle Runs, and Sandstone Bag Over Shoulders;

2

  • Every 1 min for 12 mins: Snatch
  • Nancy

3

  • 12 RFT: Ring Muscle-ups, Bench Press, Handstand Push-ups and Bike Calories
  • Weighted Glute Ham Raise : 3x8

4

  • Back Squat 4x8, rest 2 mins
  • FT: Burpees, Dumbbell Snatches and Burpees
  • 4 RFQ: Dumbbell Bent Over Rows and Push-ups

5

  • Push Jerk 5-4-3-2-1, rest 2 mins
  • FT: Chest-to-bar Pull-ups, Row Calories, Double Unders and 6 more
  • Push-ups : 9x Max Rep

6

  • Bench Press : 1 Rep Max
  • Barbell Hip Extension 8-8-8
  • 7 RFT: Bench Press and Single Arm Dumbbell Curls
  • 3 RFT: Deadlifts, Toes-to-bars and 800 m

7

8

  • Strict Press : 30 Reps for Time
  • Handstand Push-ups : 40 Reps for Time
  • AMReps 7 mins: Burpee Box Jump
  • 5 RFQ: Bent Over Barbell Rows and Push-ups
  • Run 800 m TT

9

  • Back Squat 6x6, rest 2 mins
  • FT: Bike Calories and Sandbag Carries
  • 5 RFQ: Single Arm Dumbbell Rows and Push-ups

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
  • Push-ups : 5x Max Rep

11

  • AMRAP 20 mins: 400 m, Bench Press, 400 m and Hang Power Snatches
  • Clean & Jerk 5x1
  • Clean Pull : 7x1
  • 5 RFQ: Single Arm Landmine Press and Rear Delt Flies

12

  • Front Squat : 3x15 at 55% 1RM, rest 2:30
  • Toes-to-bars : 60 Reps for Time
  • 5 RFQ: Single Arm Dumbbell Rows and Push-ups

13

  • Split Jerk From Rack : 1 Rep Max
  • The Chief
  • Baseline

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31

Aug | 1

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