Sun Mon Tue Wed Thu Fri Sat

28

29

  • Row : 2x 500 m, rest 3 mins
  • Every 1:30 for 15 mins: Double Unders and Clean & Jerks

30

  • Chipper: 1600 m, Kettlebell Swings, Pull-ups and 2 more

31

  • AMRAP 18 mins: Alternating Dumbbell Snatches, Single Arm Dumbbell Overhead Walking Lunges, Toes-to-bars and 10 more

Aug | 1

  • Back Squat : 2-2-2-2-2
  • 21-15-9: Deadlifts and Push-ups

2

3

4

5

  • AMRAP 8 mins: Wall Balls and Single Leg V-ups

6

  • Front Squat : 3-3-3-3-3
  • 3x AMRAP 2:30: 200 m, Box Jumps and Max Rep Kettlebell Swings

7

  • Single Arm Dumbbell Row : 10-10-10
  • Alt EMOM 9 mins: Rows, Down Ups and Deadlifts

8

  • 4 RFT: 200 m, Front Squats, 200 m and Dumbbell Snatches

9

10

11

12

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

13

  • AMRAP 9 mins w/ Buy-in: Rows, Wall Balls and Russian Kettlebell Swings
  • AMRAP 9 mins w/ Buy-in: 403 m, Wall Balls and Russian Kettlebell Swings

14

  • Every 1:30 for 15 mins: Clean & Jerk
  • "FGB Style" - Goblet Lunges and Double Unders

15

16

17

  • Back Squat : 5-5-5-5-5

18

19

  • AMReps 8 mins: Power Cleans, Handstand Push-ups, Power Cleans and 9 more
  • Every 1 min for 12 mins: Hang Squat Snatch

20

21

  • Every 2:30 for 15 mins: Power Cleans and Front Rack Lunges

22

  • Back Squat 5-4-3-3-3-3-3
  • Manmaker : 30 Reps for Time

23

24

25

26

27

28

29

30

31