Mon Tue Wed Thu Fri Sat Sun

29

30

  • 5 RFT: 400 m, American Kettlebell Swings, and Wall Balls

31

Aug | 1

  • 30 Min Swim

2

3

4

5

6

  • 20 min easy bike

7

  • swim

8

  • AMReps 10 mins: Assault Bike Calories

9

  • AMReps 10 mins: Assault Bike Calories

10

11

  • 5 RFT: Ski Erg Calories, Assault Bike Calories, Assault Runners, and Assault Bike Calories

12

  • 30-40-50-40-30 unbroken double unders
  • AMReps 10 mins: Assault Bike Calories

13

  • Alt EMOM 15 mins: Back Squats and Hang Squat Cleans
  • Alt EMOM 5 mins: Box Jump Overs and Handstand Walks
  • Alt EMOM 5 mins: Over Box Jumps (24")s and Strict Pull-ups

14

  • Swim intervalls

15

  • 50-40-30-40-50 unbroken double unders
  • AMReps 10 mins: Assault Bike Calories

16

  • Front Squat 7-5-3
  • Hang Power Clean 3-3-3
  • AMRAP 10 mins: Hang Power Cleans and AbMat Sit-ups
  • 10 RFT: Assault Bike Calories and Burpees

17

  • Weighted Pull-up 1-1-1
  • Weighted Dip 1-1-1
  • Back Squat : 1-1-1

18

  • 5 RFT: Ski Erg Calories, Assault Bike Calories, Assault Runners, and Assault Bike Calories

19

  • 40-50-60-50-40 unbroken du
  • AMReps 10 mins: Assault Bike Calories

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1