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31
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FT: Assault Bike Calories, Toes-to-bars, Clean & Jerks, and 9 more
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5 RFT: 400 m and Overhead Yoke Carries
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Pegboard Ascents : 5x1
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Every 1 min for 14 mins: Power Snatch From Block
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"FGB Style" - Handstand Push-ups, Sit-ups, and Double Unders
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Aug |
1
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FT: Swims
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Ski Erg : 10x 250 m, rest 1 min
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21-18-15-12-9-6-3: Unbroken Kettlebell Swings
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3
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Every 5 mins for 30 mins: Assault Bike Calories, Power Cleans, and Handstand Walks
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AMRAP 9 mins: Row Calories and Kettlebell Swings
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AMRAP 9 mins: Dumbbell Shoulder-to-Overheads and Double Unders
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4
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4 RFT: 403 m, Air Squats and Burpee Box Jump Overs
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5
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Chipper: Row Calories, Handstand Push-ups, Row Calories, and 15 more
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6
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5 RFT: Dumbbell Snatches, Farmer Carry Kettlebell (1) Dumbbell (1)s and Double Unders
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7
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4 RFT: Rows, Handstand Walks, and Muscle-ups
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AMReps 12 mins: Rope Climbs, Assault Bike Calories, Shoulder-to-Overheads, and 12 more
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Ski Erg 1000 m TT
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8
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5 RFT: Assault Bikes, Assault Bikes, Assault Bikes, and Rests
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"Death By" - Kettlebell Swing : 1 rep + 1 rep / 1 min
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9
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Alt EMOM 12 mins: 200 m and Muscle-ups
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FT: 403 m; 3x Box Jumps, One Arm Dumbbell Snatch (Alternating)s, Wall Balls
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Assault Bike (Calories) : 30 Reps for Time
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10
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18-15-12-9-6: Wall Balls, Power Cleans, Box Jump Overs and 200 m
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14
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6 RFT: Ski Erg Calories and Muscle-ups
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AMReps 10 mins: Rows and Clean & Jerks
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AMReps 7 mins: Rows and Power Snatches
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AMReps 4 mins: Rows and Thrusters
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AMRAP 22 mins: Assault Bike Calories, Shoulder-to-Overheads, and Bar Muscle-ups
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17
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Shoulder Press 5-5-5-5-5
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Shoulder Press 10-15-20
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4 RFT: Good Mornings and One Arm Db Rows
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7 RFT: Kettlebell Swings, Double Unders, and Rests
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