Sun Mon Tue Wed Thu Fri Sat

28

  • 4 RFT: 400 m, Plate Overhead Walking Lunges, Burpees, and Plate Ground-to-Overheads

29

  • Cambered Bar Box Squat 5x5
  • Sumo Stiff Leg Deadlift 5-5-5-5-5
  • "Legend" Sissy Squat 4x10
  • Neutral Grip Incline Db Row 15-15-15-15
  • Strict Press : 3x20
  • Band Pull Aparts : 3x35

30

  • Bike Erg : 8x 1000 m , rest 1 min
  • 4 RFT: Hang Power Cleans and Box Step Overs

Jul | 1

  • Bike Erg : 2x 4000 m

2

3

  • 5 RFT: Double Unders, Front Squats, and Bent Over Barbell Rows
  • Deficit Deadlift : 5-5-5-5-5
  • Floor Press : 6x6
  • Dumbbell Incline Bench Press : 3x Max Rep
  • Jm Press 15-15-15-15
  • Overhead Banded Tricep Extensions : 4x50
  • Dumbbell Row 4x15

4

5

6

  • Cambered Bar Box Squat 5x5
  • Sumo Stiff Leg Deadlift 5-5-5-5-5
  • Bulgarian Split Squat : 10-10-10-10
  • Strict Pull-ups : 4x Max Rep
  • Lateral Shoulder Dumbbell Raise 20-20-20
  • Dumbbell Incline Bench Press : 3x Max Rep

7

  • Bike Erg : 14x 12:08

8

  • AMRAP 12 mins: AbMat Sit-ups, Air Squats, and Box Step-ups
  • Pull-up (blue band)s : 5x6
  • Bike Erg 10000 m TT

9

  • Deficit Deadlift : 5x5
  • Floor Press : 6x6
  • Dumbbell Bench Press : 3x Max Rep
  • Tate Press 4x15
  • Band Tricep Push Downs : 4x50
  • Bent Over Barbell Row 4x10
  • Hollow Hold : 3x 45 secs
  • Dead Bugs : 3x20

10

  • Bike Erg : 1x 20 mins
  • 4x AMRAP 1:30: Double Unders and Devil Press
  • 5x AMRAP 1 min: Dumbbell Hang Squat Cleans and Push-ups
  • 5x AMRAP 45 secs: Dumbbell Snatches and Burpees

11

  • 5x AMRAP 1:30: Double Unders and Devil Press
  • FT: Dumbbell Push Press and Dumbbell Burpees

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1