Sun Mon Tue Wed Thu Fri Sat

26

27

  • 6 RFQ: Weighted Pull-ups, Weighted Push-ups and GHD Hollow Holds
  • Hang Power Clean & Jerk : 4x3 at 85% 1RM
  • 6x 4 mins RemReps: Row Calories, Lateral Burpee Over Rowers and Row...

28

  • Squat Snatch : 4 @ 70%, 4 @ 70%, 3 @ 75%, 3 @ 75%, 2 @ 80%, 2 @ 80%, 1 @ 85%, 1 @ 8...
  • 5x RFT: Assault Bike Calories, Ring Dips and Devil Press
  • Every 1 min for 10 mins: Muscle Snatch

29

  • 2 RFQ: Ski Ergs and AbMat Sit-ups
  • 2 RFQ: Ski Ergs and AbMat Sit-ups
  • Squat Clean & Jerk : 2 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95%, rest 3 mins
  • 10x RFT: Assault Bike Calories

30

31

  • Front Squat : 3 @ 82%, 3 @ 82%, 2 @ 87%, 2 @ 87%, 1 @ 92%, 1 @ 92%
  • Hang Squat Snatch : 2 @ 75%, 2 @ 75%, 2 @ 80%, 2 @ 80%, 1 @ 85%, 1 @ 85%, 1 @ 90%
  • 50-40-30-20-10: GHD Sit-ups and Ski Erg Calories
  • Row : 6x 400 m at 95%, rest 1:45

Aug | 1

  • 5 RFT: Wall Balls, Toes-to-rings, and Deadlifts
  • Bent Over Barbell Row 4x8
  • Bench Press 3x6

2

3

4

  • Every 7 mins for 28 mins: Assault Bike Calories and Bar Facing Burpees
  • 3 Squat Snatch + 2 Overhead Squat : 1-1-1-1-1
  • AMRAP 4 mins w/ Buy-in: Double Unders, Weighted AbMat Sit-ups and Power Cleans
  • AMRAP 4 mins w/ Buy-in: Double Unders, Weighted AbMat Sit-ups and Power Cleans
  • AMRAP 4 mins w/ Buy-in: Double Unders, Weighted AbMat Sit-ups and Power Cleans
  • AMRAP 4 mins w/ Buy-in: Double Unders, Weighted AbMat Sit-ups and Power Cleans
  • AMRAP 4 mins w/ Buy-in: Double Unders, Weighted AbMat Sit-ups and Power Cleans

5

  • 3x 15 mins RemReps: Assault Bike Calories, Row Calories and Assault...

6

  • 3 RFQ: Double Dumbbell Bicep Curls, Dumbbell Overhead Tricep Extensions, Seated Dumbbell Arnold Press and 3 more
  • FT: Ski Ergs, Assault Bikes, Ski Ergs and 5 more

7

  • Power Snatch 3-2-1-1-1, rest 2:30
  • FT: Deadlifts, Box Jumps, Deadlifts and 9 more
  • Row : 3x 10 mins at 65%

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Sep | 1

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