Mon Tue Wed Thu Fri Sat Sun

29

  • Safety Bar Squat 3-3-3-3-3
  • Sumo Block Deadlift 5-5-5
  • Glute Ham Raises : 4x12
  • Ab Wheel Rollouts : 4x15
  • Reverse Hyper 3x25

30

  • FT: Chest-to-bar Pull-ups, Dumbbell Reverse Lunges, Chest-to-bar Pull-ups, and 2 more

31

Aug | 1

  • Duffalo Bar Bench Press 3-3-3-3
  • Incline Bench Press 5-5-5-5
  • Single Arm Db Bent Over Row 15-15-15-15
  • Lat Pull Down 18-18-18
  • Overhead Banded Tricep Extensions : 3x50

2

  • Deadlift : 5-5-5-5

3

  • FT: Dumbbell Thrusters, Russian Kettlebell Swings, Dumbbell Thrusters, and 3 more
  • FT: Dumbbell Push Press, Russian Kettlebell Swings, Dumbbell Push Press, and 2 more

4

5

  • Deficit Sumo Deadlift : 3-3-3-3
  • Deficit Deadlift : 5-5-5-5-5
  • Belt Squat 10-10-10-10
  • Ab Wheel Roll Outs : 4x15

6

  • AMRAP 15 mins: Echo Bike Calories, Hand Release Push-ups, and Strict Pull-ups

7

8

  • Dynamic Bench Press 3-3-3-3
  • Close Grip Bench Press : 10-10-10
  • Dumbbell Bench Press : 3x Max Rep
  • Chest Supported Dumbbell Row 15-15-15-15

9

  • FT: Dumbbell Hang Squat Clean Thrusters, Pull-ups, Dumbbell Hang Squat Clean Thrusters, and 11 more

10

11

12

  • Front Squat : 3-3-3-3-3
  • Front Squat : 3-3-3-3-3
  • Good Morning (Safety Squat Bar) : 6-6-6-6
  • Belt Squat 10-10-10-10
  • Hanging Leg Raises : 4x10
  • Ab Wheel Roll Outs : 3x15
  • Single Leg Banded Hamstring Curls : 3x50

13

  • Bike Erg : 1x 20 mins

14

15

16

17

18

19

20

21

22

23

24

25

26

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29

30

31

Sep | 1