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

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Aug | 1

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