Sun Mon Tue Wed Thu Fri Sat

28

29

  • FT: Deadlifts, Push Jerks, 200 m, and 12 more
  • Push Jerk : 5-5-5
  • Back Squat : 5x5

30

  • 6-9-12: Burpees and Dumbbell Thrusters
  • 3 RFT: Burpees and Dumbbell Power Snatches
  • 12-9-6: Burpees and Dumbbell Thrusters
  • Every 1 min for 30 mins: Clean & Jerk

Jul | 1

  • FT: 800 m; 5x Toes-to-bars, Power Cleans, and Hang Power Cleans
  • 2 Power Clean + 2 Hang Clean : 1-1-1-1-1-1
  • "Tabata" - Tuck Ups : 8 x 20 secs / 10 secs

2

  • AMRAP 25 mins: Rows, Alternating Reverse Goblet Lunges, Russian Kettlebell Swings, and 2 more

3

  • Holleyman

4

5

  • 3 RFT: Power Cleans, Double Unders and Push Jerks
  • FT: Rope Climbs and 400 m
  • 2 RFT: GHD Sit-ups, Row Calories and Front Squats

6

  • AMRAP 18 mins: Ring Muscle-ups, Deadlifts, and AbMat Sit-ups
  • AMRAP 18 mins: Ring Muscle-ups, Deadlifts, and AbMat Sit-ups

7

  • 6 RFT: Air Squats, Dumbbell Split Jerks, and Double Unders
  • Every 1 min for 10 mins: Dumbbell Arnold Press and Dumbbell Bent Over Rows

8

  • Alt EMOM 20 mins: 100 m and Burpees

9

  • FT: Thrusters, Box Jumps, Thrusters, and 5 more
  • Back Squat : 5x5
  • Back Squat 2-2-2-2-2-20

10

  • 3 RFT: Rows, Hand Release Push-ups, and Dumbbell Hang Power Cleans

11

12

13

14

15

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17

18

19

20

21

22

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31

Aug | 1