Sun Mon Tue Wed Thu Fri Sat

26

  • Hike 3 mi TT
  • AMReps 10 mins (2,4,6,...): Bike Erg Calories and Dumbbell Renegade Rows
  • AMReps 10 mins (2,4,6,...): Ski Erg Calories and Dumbbell Devil Press

27

  • Concept 2 Bike Erg : 5x 1800 m , rest 1:30
  • Dumbbell Floor Press 4x15
  • "Tabata" - Alternating Planks : 8 x 20 secs / 10 secs
  • FT: Double Unders and Air Squats
  • 25-20-15-10-5: Ski Erg Calories and Dumbbell Deadlifts
  • Every 1 min for 5 mins: Dumbbell Front Rack Box Step-up

28

  • AMReps 5 mins (3,6,9,...): V-ups and Single Arm Dumbbell Z Press
  • AMReps 5 mins (3,6,9,...): V-ups and Single Arm Dumbbell Z Press
  • AMReps 5 mins (3,6,9,...): Ski Erg Calories and Dumbbell Strict Press
  • Bike 16 mi TT

29

  • AMRAP 60 mins: 800 m, Air Squats, Bike Erg Calories, and 2 more
  • Ski Erg : 5x 900 m , rest 1:30

30

  • Concept 2 Bike Erg : 5x 2000 m , rest 1:30
  • AMRAP 5 mins: Double Unders and Single Arm Dumbbell Hang Clean & Jerks
  • AMRAP 5 mins: Double Unders and Single Arm Dumbbell Hang Clean & Jerks
  • AMRAP 5 mins: Double Unders and Alternating Dumbbell Power Snatches

31

  • Bike 26 mi TT
  • Dumbbell Floor Press : 5x10
  • Seated Dumbbell Strict Press 5x8
  • Single Arm Dumbbell Bent Over Row 5x12
  • Dumbbell Farmers Hold : 8x 20 secs, rest 10 secs
  • Sandbag Bear Hug Hold : 20-20-20-20-20-20-20-30, rest 10 secs

Aug | 1

  • 5 RFT: 300 m, Burpees, and Jump Squat + Jump Lunge Rt + Jump Lunge Lts

2

  • Ski Erg : 5x 1000 m , rest 1:30

3

  • Concept 2 BikeErg 20000 m TT
  • Dumbbell Floor Press 5x12
  • Seated Dumbbell Tricep Extension 5x8
  • "Tabata" - Deficit Push-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Hollow Hold : 8 x 20 secs / 10 secs

4

  • Ski Erg 5000 m TT
  • AMReps 7 mins (3,6,9,...): Bike Erg Calories and Air Squats
  • AMReps 7 mins (2,4,6,...): Alternating Pistols and Dumbbell Strict Press
  • AMReps 7 mins (2,4,6,...): Jump Squat + Jump Lunge Rt + Jump Lunge Lts and Alternating Dumbbell Snatches

5

  • 4 RFT: 800 m, Burpees, Double Unders, and 6 more

6

  • Run 4500 m TT
  • Concept 2 BikeErg : 4x 500 m , rest 1 min
  • Ski Erg : 4x 250 m, rest 1 min

7

  • Hike 3 mi TT

8

  • Run : 5x 400 m, every 3 mins
  • AMReps 10 mins (3,6,9,...): Ski Erg Calories, V-ups, and Double Dumbbell Front Squats

9

  • Bike 12 mi TT

10

  • Concept 2 Bike Erg : 5x 500 m , rest 1 min
  • Ski Erg : 5x 250 m, rest 1 min
  • Dumbbell Floor Press 4x12
  • Seated Single Arm Dumbbell Strict Press 4x10

11

  • AMReps 7 mins (2,4,6,...): Ski Erg Calories, Single Arm Dumbbell Row (Right)s, and Single Arm Dumbbell Row (Left)s
  • AMReps 7 mins (2,4,6,...): Ski Erg Calories and Sandbag Throw Over Shoulders
  • Run : 6x 400 m, every 3 mins
  • Every 3 mins for 12 mins: Double Dumbbell Front Squat
  • Every 3 mins for 12 mins: Dumbbell Split Squat

12

  • 5 RFT: 800 m, Double Unders, Bike Erg Calories, and 2 more

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Sep | 1

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