• Tracks
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30

  • Rest Day

Jul | 1

  • Warm Up:
  • Glen
  • Scaled Version: FT: Clean & Jerks, 1200 m, Lay-to-Stand Rope Climbs and Burpees
  • Garage Version: FT: Dumbbell Clean & Jerks, 1 mi, Strict Pull-ups and Burpees
  • Optional Accessory: 3 RFQ: Sled Drags, Strict Handstand Push-ups and Sandbag Runs
  • Post Workout:

2

  • Warm Up:
  • Weighted Pull-up : 3-3-3-3-3
  • Row - Men: Row : 5x 300 m, every 2 mins
  • Row - Women: Row : 5x 250 m, every 2 mins
  • Scaled Version - Men: Row : 5x 250 m, every 2 mins
  • Scaled Version - Women: Row : 5x 200 m, every 2 mins
  • Garage Version: Run : 5x 200 m, every 2 mins
  • Optional Accessory: Every 1 min for 8 mins: Box Jumps and Strict Toes-to-bars

3

  • Warm Up:
  • Tumilson
  • Scaled Version: 8 RFT: 200 m and Dumbbell Burpee Deadlifts
  • Optional Accessory: Every 1 min for 5 mins: Power Snatch
  • Post Workout:

4

  • Warm Up:
  • Lifting: Power Cleans and Single Leg Deadlifts
  • Scaled Version:
  • Garage Version: Lifting: Dumbbell Power Cleans and Dumbbell Single Leg Deadlifts
  • Post Workout: FQ: Banded Plank Holds and Mini Band Good Mornings

5

  • Warm Up:
  • Zeus
  • Scaled Version: 3 RFT: Wall Balls, Sumo Deadlift High-pulls, Box Step-ups and 4 more
  • Garage Version: 3 RFT: Wall Balls, Kettlebell Sumo Deadlift High-pulls, Box Jumps and 4 more
  • Optional Accessory: 3 RFQ: Parallel GHD Sit-ups, Overhead Carries, Zercher Carries and 2 more
  • Post Workout:

6

  • Warm Up:
  • Scaled Version: FT: Bench Press and Bike Calories
  • FT: Bench Press and Bike Calories
  • Garage Version: FT: Dumbbell Floor Press and Runs
  • Optional Accessory: 3 RFT: Wall Sits, Chest-to-bar Pull-ups, Russian Double Kettlebell Swings and Kneeling Jump-ups
  • Post Workout:

7

  • Rest Day

8

  • Warm Up:
  • Randy
  • Scaled Version: Power Snatch : 50 Reps for Time
  • Garage Version: Alternating Dumbbell Power Snatch : 75 Reps for Time
  • Optional Accessory: FT: Sled Drag + Sandbag Baby Carries
  • Post Workout:

9

  • Warm Up:
  • AMRAP 9 mins: Toes-to-bars, Deadlifts, Hang Power Cleans and Squat Cleans
  • Scaled Version: AMRAP 9 mins: Toes-to-bars, Deadlifts, Hang Power Cleans and Squat Cleans
  • Garage Version: AMRAP 9 mins: Toes-to-bars, Dumbbell Deadlifts, Dumbbell Hang Power Cleans and Dumbbell Squat Cleans
  • Optional Accessory: FT: Strict Handstand Push-ups
  • Post Workout:

10

  • Warm Up:
  • Jerry
  • Garage Version: Run 5 km TT
  • Scaled Version: FT: 1200 m and Row
  • Optional Accessory: Muscle-ups : 3x Max Rep
  • Post Workout:

11

  • Warm Up:
  • Back Squat : 5-5-5-3
  • 3 RFQ: Hip Extensions and Dumbbell Box Step-ups
  • Garage Version: Dumbbell Squat : 15-15-15-15
  • Garage Version: 3 RFQ: Good Mornings and Dumbbell Box Step-ups
  • Optional Accessory: Sprint : 10x 100 m, rest 1 min
  • Post Workout:

12

  • Warm Up:
  • The Seven
  • Scaled Version: 5 RFT: Z Press, Thrusters, Hanging Knee Raises and 4 more
  • Minimal Gear Option: 7 RFT: Handstand Push-ups, Dumbbell Thrusters, Knees-to-elbows and 4 more
  • Optional Accessory: 5 RFQ: Farmers Carries
  • Post Workout: FQ: Seated Banded Leg Curls and Seated Calf Raises

13

  • Warm Up:
  • Every 1 min for 10 mins: Front Squat
  • Hall
  • Scaled Version: 5 RFT: Power Cleans, 200 m and Alternating Dumbbell Hang Snatches
  • Minimal Gear Option: 5 RFT: Dumbbell Power Cleans, 200 m and Alternating Kettlebell Snatches
  • Optional Accessory: FQ: Rope Climbs, Box Jumps and Double Unders
  • Post Workout:

14

  • Rest Day

15

  • Warm Up:
  • Brehm
  • Scaled Version: FT: Rope Climbs, Back Squats, Handstand Push-ups and Row Calories
  • Minimal Gear Option: FT: Strict Pull-ups, Dumbbell Squats, Handstand Push-ups and 800 m
  • Optional Accessory: FT: D-Ball Ground-to-Over Shoulders and GHD Sit-ups
  • Post Workout:

16

  • Warm Up:
  • Every 1 min for 20 mins: Snatches and Cleans
  • Scaled Version: Every 1 min for 20 mins: Snatches and Cleans
  • Minimal Gear Option: Every 1 min for 20 mins: Alternating Dumbbell Snatches and Dumbbell Clean & Jerks
  • Optional Accessory: Every 2 mins for 8 mins: Dumbbell Deadlifts, Dumbbell Hang Power Cleans and Dumbbell Push Jerks
  • Post Workout: 3 RFQ: Hip Extensions and Hollow Rocks

17

  • Warm Up:
  • DG
  • 3 RFQ: Double Kettlebell Front Rack Carries, Double Kettlebell Cleans and Double Unders
  • Post Workout:

18

  • Warm Up:
  • FT: 200 m, Deadlifts, Muscle-ups and Push Jerks
  • Scaled Version: FT: 200 m, Deadlifts, Low Ring Transition + Jumping Ring Dips and Push Jerks
  • Minimal Gear Option: FT: 200 m, Dumbbell Deadlifts, Bar Muscle-ups and Dumbbell Push Jerks
  • Optional Accessory - Option 1: Bike : 1x 20 mins
  • Optional Accessory - Option 2: Run : 1x 20 mins
  • Post Workout: Reverse Hyper : 3x20

19

  • Warm Up:
  • 5 RFT: Power Snatches and Bar Facing Burpees
  • Scaled Version: 5 RFT: Power Snatches and Bar Facing Burpees
  • Minimal Gear Option: 5 RFT: Alternating Dumbbell Snatches and Burpees Over Dumbbell
  • Optional Accessory: FT: Sled Drag
  • Post Workout:

20

  • Warm Up:
  • PK
  • Scaled Version: 5 RFT: Back Squats, Deadlifts and Sprints
  • Minimal Gear Option: 5 RFT: Dumbbell Squats, Dumbbell Deadlifts and Sprints
  • Optional Accessory: FQ: Bar Muscle-ups and Handstand Push-ups
  • Post Workout:

21

  • Rest Day

22

  • Warm Up:
  • J.T.
  • Scaled Version: 15-12-9: Dumbbell Strict Press, Jumping Ring Dips and Knee Push-ups
  • Optional Accessory: Flight Simulator Flight Simulator
  • Post Workout:

23

  • Warm Up:
  • Back Squat : 2-2-2-2-2
  • 3 RFQ: Broad Jumps
  • Clapping Push-ups : 3x10
  • Med Ball Floor Press Throw : 2x15
  • Scaled Version: 2 RFQ: Broad Jumps
  • Scaled Version: Push-ups : 3x10
  • Minimal Gear Option: Dumbbell Box Step-up : 20-20-20-20
  • Optional Accessory: Strict Muscle-ups : 3x8, rest 3 mins
  • Post Workout: Reverse Hyper : 3x20

24

  • Warm Up:
  • Rahoi
  • Scaled Version: AMRAP 12 mins: Box Step-ups, Thrusters and Bar Facing Burpees
  • Minimal Gear Option: AMRAP 12 mins: Box Jumps, Dumbbell Thrusters and Burpees Over Dumbbell
  • Optional Accessory: Every 3 mins for 9 mins: Dumbbell Deadlifts, Dumbbell Arnold Press and Single Unders
  • Post Workout:

25

  • Warm Up:
  • Optional Workout: 3 RFQ: Rows, Overhead Squats, Good Mornings and 4 more
  • Scaled Version: 3 RFQ: Rows, Overhead Squats, Good Mornings and 4 more
  • Minimal Gear Option: 3 RFQ: 800 m, Single Arm Dumbbell Overhead Squats, Dumbbell Good Mornings and 4 more
  • Optional Accessory: FT: Pull-up Bar Hangs and Bike Calories
  • Post Workout:

26

  • Warm Up:
  • Holleyman
  • Scaled Version: 20 RFT: Wall Balls, Dumbbell Strict Press and Power Cleans
  • Minimal Gear Option: 30 RFT: Wall Balls, Handstand Push-ups and Dumbbell Power Cleans
  • Optional Accessory: 3 RFQ: Strict Chest-to-bar Pull-ups, Pike Compressions, Rower Walk Outs and Handstand Holds
  • Post Workout: FQ: Seated Banded Leg Curls and Seated Calf Raises

27

  • Warm Up:
  • Rankel
  • Scaled Version: AMRAP 20 mins: Deadlifts, Burpee Jumping Pull-ups, Kettlebell Swings and 200 m
  • Minimal Gear Option: AMRAP 20 mins: Dumbbell Deadlifts, Burpee Pull-ups, Kettlebell Swings and 200 m
  • Optional Recovery: Sled Drag : 30 mins
  • Post Workout:

28

  • Rest Day

29

30

31

Aug | 1

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