Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • Hang Clean & Jerk : 1-1-1-1-1
  • Clean Pull : 3x3
  • Jerk Drop : 3-3-3

2

  • Row : 5x 300 m, every 2 mins

3

  • Back Squat : 2-2-2-2

4

5

  • Hang Snatch : 1-1-1-1-1
  • Snatch Pull : 3x3

6

7

8

  • Randy
  • Sled Drag + Sandbag Baby Carry : 1x 14 mins and Sandbag Ground-to-Overheads

9

  • AMRAP 9 mins: Toes-to-bars, Deadlifts, Hang Power Cleans and Squat Cleans
  • 2 RFT: Strict Deficit Handstand Push-ups
  • Sprint : 10x 100 m, rest 1 min

10

  • Jerry
  • FT: Muscle-ups and Wall Balls

11

12

  • The Seven
  • The Seven

13

  • Hall

14

15

  • Brehm
  • FT: GHD Sit-ups and D-Ball Ground-to-Over Shoulders

16

  • Bike Calories : 500 Reps for Time
  • Reverse Hyper : 3x20
  • FT: 200 m, Deadlifts, Muscle-ups and Push Jerks
  • Alt EMOM 10 mins: Box Jumps and Pull-ups

17

  • DG
  • Every 2 mins for 10 mins: Double Kettlebell Front Rack Carries, Double Kettlebell Cleans and Double Unders

18

19

  • 5 RFT: Power Snatches and Bar Facing Burpees
  • 5 RFT: Power Snatches and Bar Facing Burpees
  • FT: Sled Drags and Single Arm Kettlebell Push Press

20

  • PK
  • 2 RFT: Bar Muscle-ups and Handstand Push-ups
  • Front Squat : 1x1
  • Split Jerk : 1x1

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3