Sun Mon Tue Wed Thu Fri Sat

28

29

30

  • Alt EMOM 10 mins: Tempo Ring Rows and Wall Walks
  • AMRAP 16 mins: Strict Pull-ups, Push-ups and Bike Calories

Jul | 1

  • 3 RFQ: Suitcase Box Step-ups and Dumbbell Front Rack Holds
  • Alt EMOM 18 mins: Hang Power Snatches, Box Jump Up + Step Downs and Hollow Holds

2

  • Every 2 mins for 12 mins: Snatch Grip Deadlift + Hang Power Snatch + Power Snatch
  • AMRAP 12 mins: Power Snatches, Box Jump Overs and Row Calories
  • Tempo Back Squat : 3x5
  • Every 3 mins for 12 mins: Front Squats and Burpee Pull-ups

3

  • AbMat Sit-ups : 1x100
  • 50-40-30-20-10: AbMat Sit-ups, Single Unders, and 400 m

4

  • Alt EMOM 18 mins: Assault Bike Calories, Alternating Dumbbell Snatches and Hand Release Push-ups
  • Tempo Strict Press : 3x5
  • AMRAP 16 mins: Double Unders, Push Press and Toes-to-bars
  • AbMat Sit-ups : Max Set
  • Hotshots 19

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Aug | 1