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Jul | 1

  • AMRAP 4 mins: Toes-to-bars and Thrusters
  • Split Jerk : 1 Rep Max
  • AMRAP 4 mins: Pull-ups and Shoulder-to-Overheads
  • Deadlift 5-5-3-3
  • AMReps 5 mins: Strict Pull-ups

2

  • FT: Row Calories, Hang Squat Cleans, Hang Squat Cleans and Hang Squat Cleans

3

  • Power Clean : 1 Rep Max
  • 5x AMRAP 3 mins: Power Cleans, Handstand Push-ups and Wall Balls
  • Front Squat : 3 Rep Max
  • 5x AMRAP 3 mins: Pull-ups, Push-ups and Air Squats

4

  • AMRAP 12 mins: Double Unders, AbMat Sit-ups, Push-ups and Pull-ups
  • AMRAP 8 mins: Toes-to-bars, Shoulder-to-Overheads and Box Jumps
  • AMRAP 4 mins: Hang Power Cleans and Deck Squats

5

  • Lifting: Power Cleans and Hang Squat Cleans
  • Alt EMOM 15 mins: Hang Squat Cleans and Bench Press
  • AMRAP 40 mins: Row Calories, Deadlifts, Lateral Burpee Over Barbells and Knees-to-elbows

6

  • Alt EMOM 14 mins: Deadlifts and Hang Power Snatches
  • AMReps 5 mins: Strict Pull-ups
  • Push Jerk 3-3-3-3-3
  • 25-20-15-10-5: Row Calories and Box Jump Overs

7

  • Back Squat 7-5-3-7-5-3
  • AMRAP 20 mins: Farmers Walk (Kettlebell)s, Wall Balls and Push-ups
  • Trap Bar Deadlift : 1 Rep Max

8

  • Shoulder Press 5-5-5-5-5
  • Every 4 mins for 20 mins: Assault Bike Calories and Push Press

9

  • Front Rack Lunge 10-10-10-10
  • AMRAP 15 mins: Pull-ups, Push-ups and Air Squats
  • Split Jerk 3-3-3-3-3
  • AMRAP 15 mins: Goblet Squats, Lateral Burpee Over Kettlebells and Sit-ups

10

  • AMReps 5 mins: Strict Pull-ups
  • 21-15-9: Deadlifts and Push-ups
  • Deadlift : 3 Rep Max

11

  • Front Squat 2-2-2-2-2
  • Bench Press 2-2-2-2-2
  • AMReps 5 mins: Strict Pull-ups

12

  • Deadlift : 20 Rep Max
  • AMRAP 3 mins w/ Buy-in: Handstand Push-ups, Toes-to-bars, Handstand Push-ups and 2 more
  • AMRAP 5 mins w/ Buy-in: Handstand Push-ups, Toes-to-bars, Handstand Push-ups and 2 more
  • FT: Jump Rope (Singles)s, Pull-ups, Jump Rope (Singles)s, and 7 more

13

  • Every 1:30 for 15 mins: Squat Clean
  • Every 1:30 for 7:30: Squat Clean
  • Pull-ups : Max Set
  • AMRAP 20 mins: Toes-to-bars, Wall Balls, Hang Power Cleans and 2 more

14

  • Bench Press 10-7-5-3
  • Alt EMOM 16 mins: Ring Rows and Lunges

15

  • AMRAP 3 mins: Toes-to-bars and Thrusters
  • Split Jerk : 1 Rep Max
  • AMRAP 3 mins: Pull-ups and Shoulder-to-Overheads
  • Front Squat 10-10-10

16

  • Hang Power Clean 3-3-3
  • AMRAP 15 mins: Wall Climbs, Toes-to-bars and Air Squats

17

  • Front Squat : 1 Rep Max
  • Front Rack Lunge 8-8-8-8
  • Shoulder Press 5-3-1-5-3-1
  • Shoulder Press 10-7-5-3

18

  • 10 RFT: Deadlifts and Push-ups
  • AMReps 5 mins: Strict Pull-ups
  • Ski Erg : 4x 1000 m , rest 5 mins

19

  • Front Squat : 1 Rep Max
  • Strict Pull-ups : 3x Max Rep, rest 2 mins
  • AMReps 3 mins: Burpees

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Aug | 1

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