Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

2

3

4

5

  • AMRAP 7 mins: Russian Kettlebell Swings and Double Unders

6

7

8

9

10

  • Back Squat : 2-2-2-2-2
  • Strict Pull-ups : 3x5
  • Alt EMOM 10 mins: Row Calories and Grunt Work Type Movements

11

  • 7 RFT: 200 m, Squat Snatches and Ring Dips
  • Alt EMOM 6 mins: Single Arm Plank Holds and Strict Pull-ups

12

13

  • FT: 3x Dumbbell Thrusters and Rope Climbs; 3x Deadlifts and Burpees...

14

15

  • Front Squat : 4-4-4-4-4
  • Single Arm Dumbbell Row : 10-10-10
  • 4 RFT: Ground-to-Overheads and Pull-ups

16

  • Chipper: 403 m, Deadlifts, Push-ups and 10 more

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3