Sun Mon Tue Wed Thu Fri Sat

26

  • 5 RFT: Row Calories, Box Jumps, and GHD Sit-ups

27

  • Every 2 mins for 20 mins: Thruster
  • Alt EMOM 10 mins: Double Unders and Pull-ups

28

  • Every 1 min for 15 mins: Hang Squat Snatch + Snatch Balance
  • Every 1 min for 5 mins: Overhead Squat

29

30

31

  • FT: Bench Press and Hang Power Cleans
  • 10 RFT: GHD Hip Extensions, Bike Erg Calories, and GHD Hip Extensions

Aug | 1

2

  • 5 RFT: Wall Balls and Toes-to-bars

3

  • Bike Ride (Mountain Bike) 9 km TT

4

  • Lifting: Overhead Squats, Front Squats and Back Squats
  • 3 RFT: Rows, Push-ups and Strict Toes-to-rings

5

  • Alt EMOM 10 mins: Shoulder Press and Strict Pull-ups
  • Alt EMOM 10 mins: Push Press and Kipping Pull-ups
  • Every 3 mins for 12 mins: Push Press

6

7

  • Every 3 mins for 30 mins: Deadlift
  • Every 3 mins for 30 mins: Back Rack Barbell Lunge

8

9

  • 3 RFT: Double Unders, Row Calories, Assault Bike Calories, and Burpees

10

  • 50-40-30-20-10: Ski Erg Calories and AbMat Sit-ups

11

  • AMRAP 10 mins: Row Calories, Power Snatches, and Overhead Squats

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2

3

4

5