Sun Mon Tue Wed Thu Fri Sat

30

  • Run (trail) 4.35 mi TT

Jul | 1

  • Run 3 mi TT

2

  • Front Squat : 3-3-3-3-3-3
  • Pendlay Row 10-10-10
  • 3x RFT: Double Unders and Burpees

3

  • Plank Hold : 3x Max Hold
  • Run 4 m TT

4

  • Run 8.1 m TT

5

  • 3 Clean + 1 Split Jerk : 1-1-1-1
  • Bench Press : 10-10-10
  • Alt EMOM 11 mins: Rows, Wall Sits, Hollow Holds, and 2 more
  • Cable Flye 3x15
  • Lat Pull Down 15-15-15

6

  • Run (trail) 4.3 m TT

7

8

  • Front Squat : 2-2-2-2-2-2-2
  • Row : 6x 250 m, every 2 mins
  • Ab Wheels : 2x Max Rep
  • Lunges : 2x Max Rep

9

  • Pendlay Row : 8-8-8
  • Good Morning : 10-10-10
  • AMRAP 12 mins: Shoulder-to-Overheads and Box Jumps
  • Weighted AbMat Sit-up 3x25

10

  • Run 4 mi TT

11

  • Clean & Jerk : 2-2-2-2-2
  • Bench Press : 5-5-5-5
  • Every 1 min for 6 mins: Burpee
  • Ab Wheels : 3x Max Rep
  • Front Squat 1x5

12

  • Weighted AbMat Sit-up 3x25
  • Run 6 mi TT

13

14

  • Run (trail) 4.3 mi TT

15

  • Back Squat : 8-8-8
  • Weighted Pull-up : 3-3-3-3
  • 33-27-21: Row Calories and Hand Release Push-ups
  • Plank Hold : Max Hold

16

  • Run 3 mi TT

17

18

  • Bench Press : 8-8-8
  • Every 1 min for 12 mins: Power Snatch
  • AMReps 3 mins: Burpees
  • Weighted AbMat Sit-up 4x25

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3