Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • Chipper: Team Row Calories, Synchronized Burpees, Shuttle Sprints, and 8 more

2

  • Every 1 min for 12 mins: Snatch
  • Nancy

3

  • 12 RFT: Ring Muscle-ups, Bench Press, Handstand Push-ups and Bike Calories

4

  • Back Squat 4x8, rest 2 mins
  • FT: Burpees, Dumbbell Snatches and Burpees

5

6

  • 3 RFT: Deadlifts, Toes-to-bars and 800 m
  • Deadlift : 1 Rep Max
  • Bench Press 10-10-5-3
  • AMRAP 10 mins: Bench Press and Dumbbell Hammer Curls

7

8

  • Strict Press : 30 Reps for Time
  • Handstand Push-ups : 40 Reps for Time
  • AMReps 7 mins: Burpee Box Jump
  • Power Snatch 3x3
  • 5 RFQ: Squat Snatches and Overhead Squats

9

  • Back Squat 6x6, rest 2 mins
  • FT: Bike Calories and Sandbag Carries

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

11

  • AMRAP 20 mins: 400 m, Bench Press, 400 m and Hang Power Snatches

12

  • Front Squat : 3x15 at 55% 1RM, rest 2:30
  • Toes-to-bars : 90 Reps for Time

13

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

14

  • Run 5 km TT

15

  • AMRAP 20 mins: Snatches, Ring Muscle-ups, Strict Handstand Push-ups and 400 m
  • Push Jerk & Split Jerk 1-1-1-1
  • Power Clean + Squat Clean 1-1-1-1-1-1-1-1

16

  • AMReps 25 mins (3,6,9,...): Row Calories, Kettlebell Swings and Wall Balls

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3