Sun Mon Tue Wed Thu Fri Sat

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31

  • 5 RFT: 800 m and Echo Bike Calories

Aug | 1

  • 6 RFT: Rows and Burpees

2

3

  • AMReps 20 mins: Dumbbell Snatches, Burpees, 603 m and 39 more

4

5

  • Every 2 mins for 12 mins: Hang Snatch + Snatch
  • Every 1 min for 10 mins: Toes-to-bars and Squat Snatches
  • 3 RFT: Assault Runners, Strict Handstand Push-ups, and Russian Kettlebell Swings

6

  • Front Squat 2-2-2-2-1

7

  • Hang Snatch + Snatch : 1-1-1-1-1

8

9

10

  • FT: 3x Pull-ups, Shoulder-to-Overheads and Farmer Carries; 403 m; 3x...

11

12

  • 4 RF-ME: Calories Any Machines, Dumbbell Snatches, Burpees and 2 more

13

  • Back Squat 3-3-3-3-3-5-5-5

14

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19

  • AMReps 3 mins: Assault Runner Calories
  • AMRAP 3 mins: Single Arm Dumbbell Hang Clean & Jerks and Burpees
  • AMReps 3 mins: Assault Runner Calories
  • AMRAP 3 mins: Single Arm Dumbbell Hang Clean & Jerks and Burpees
  • 10 RFT: Assault Bike Calories, Bar Muscle-ups, and Squat Snatches
  • Back Squat : 3-2-1-3-2-1
  • Hang Snatch : 1-1-1-1-1-1-1
  • AMReps 8 mins: Power Cleans, Handstand Push-ups, Power Cleans and 9 more
  • AMReps 8 mins: Assault Runner Calories

20

  • Every 2 mins for 10 mins: Tempo Front Squat
  • Front Squat 5x3

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