Mon Tue Wed Thu Fri Sat Sun

Jul | 1

2

  • Squat Clean + Hang Squat Clean + High Hang Squat Clean : 1-1-1-1-1
  • FT: Rows; 10x Power Cleans, Push-ups and Air Squats
  • Every 1:30 for 15 mins: Snatch
  • 15-12-9-6-3: Overhead Squats and Ring Dips

3

  • FT: Ski Ergs, Rows et Bike Ergs

4

5

  • FT: Bench Press, Strict Pull-ups, Bench Press, and 9 more

6

7

8

  • FT: Bike Ergs, Back Squats, Bike Ergs, and 3 more

9

10

  • Bike Erg Calories : 7x Max Rep, rest 2:30
  • Tempo Close Grip Bench Press 10-10-10-8-8

11

12

  • 7 RFT: 200 m, Squat Snatches and Ring Dips

13

14

  • FT: Power Cleans, Toes-to-bars, Power Cleans, and 6 more

15

16

  • Every 1:30 for 15 mins: 1 Power Snatch + 1 Squat Snatch
  • 3x RFT: Row Calories, Muscle-ups, Unbroken Double Unders, and Muscle-ups
  • Snatch Balance With Pause 2-2-2-1-1-1
  • Alt EMOM 30 mins: Ski Erg Calories and Assault Bike Calories

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3

4