Sun Mon Tue Wed Thu Fri Sat

30

  • Run 6700 m TT

Jul | 1

  • Run Sprint 100 m TT
  • Run Sprint : 10x 100 m

2

  • Clean Grip Deadlift 3-3-3
  • FT: Rows, Burpees, Rows and 6 more
  • Burpees : 6 Reps for Time
  • Row 700 m TT

3

  • Press : 3 Rep Max
  • Chipper: Box Step-ups, Dumbbell Snatches, Dumbbell Push Press and 4 more
  • Row 500 m TT
  • Seated Russian Twist 3x30
  • Side Plank : 6x 30 secs

4

  • Run 10450 m TT

5

  • Power Clean : 2 Rep Max
  • 9-8-7-6-5-4-3-2-1: Power Cleans and Handstand Push-ups

6

  • Devil Press 15-12-19
  • Row : 2x 600 m
  • Assault Bike (Calories)s : 2x Max Rep
  • Dumbbell Squat 15-12-9
  • Run 400 m TT
  • Run 400 m TT
  • Burpee Box Jump Over : 15-12-9

7

8

  • Run 5200 m TT

9

  • Back Squat : 5-5-5-5-5
  • 3 RFT: Thrusters and Burpee Over Bars

10

  • Push Press : 3 Rep Max
  • AMRAP 2 mins w/ Buy-in: 200 m and Dumbbell Push Press
  • AMRAP 2 mins w/ Buy-in: 200 m and Dumbbell Push Press
  • AMRAP 2 mins w/ Buy-in: 200 m and Dumbbell Push Press
  • AMRAP 2 mins w/ Buy-in: 200 m and Dumbbell Push Press
  • AMRAP 2 mins w/ Buy-in: 200 m and Dumbbell Push Press
  • Hang Clean : 2 Rep Max
  • 5 RFQ: Alternating Reverse Goblet Lunges, Kettlebell Swings, and Box Dips

11

12

  • Row 1000 m TT
  • Assault Bike 2 mi TT

13

14

  • Run 10880 m TT

15

16

  • Every 1 min for 8 mins: Clean
  • Deadlift : 3x3 at 80% 1RM
  • FT: Burpees
  • Clean : 1 Rep Max

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3