Sun Mon Tue Wed Thu Fri Sat

28

  • 5 RFQ: Hollow Rocks, Superman Rocks, Kip Swings, and 3 more
  • Hang Squat Snatch Below The Knee 3-3-3-3-3-3-3
  • Snatch High Pull 4-4-3-2-2
  • Front Squat 4-4-4-3-3-3
  • Pull-ups : 6-6-5-5-7

29

  • 3 RFQ: Strict Chin-ups and Dumbbell Holds
  • Bench Press 10-5-3-3-5

30

  • Power Clean & Push Jerk 2-2-2-2-2-2
  • Clean High Pull 4-4-4-3-3
  • 5 RFQ: Weighted Overhead Sit-ups and Russian Twists

31

  • Snatch Push Press + Overhead Squat 1-1-1-1-1
  • Overhead Squat : 1x1

Aug | 1

2

3

4

  • 4 RFT: Strict Pull-ups, Push-ups, and Air Squats
  • 4 RFT: Rope Climbs and Assault Bike Calories
  • 4 RFT: Row Calories and Burpee Over Rowers

5

  • 3 RFQ: Piked Handstand Push-up Off Boxes, Plank Shoulder Taps, Straight Leg Raises, and 2 more

6

7

8

9

10

11

  • Every 5 mins for 30 mins: Ring Dips, Front Squats, Box Jumps and 2 more
  • Strict Pull-ups : 3-3-4-4-3-3-4-8

12

  • 3 RFQ: Handstand Push-up Negatives, Teapots, Straight Leg Sit-ups, and Superman Holds

13

14

  • Squat Clean + 2 Split Jerk 1-1-1-1
  • Squat Clean Thruster 1-1-1-1-1
  • Strict Pull-ups : 3-3-4-4-3-3-5-9

15

16

17

18

  • Every 4 mins for 32 mins: Assault Bike Calories and Double Kettlebell Overhead Holds

19

20

21

22

23

24

25

26

27

28

29

30

31