Sun Mon Tue Wed Thu Fri Sat

30

  • Partner Row 2000 m TT
  • AMRAP 11 mins: Wall Balls, Burpees and Dumbbell Snatches

Jul | 1

  • 3 RFT: 603 m, Wall Balls and Sit-ups

2

  • Every 1:30 for 15 mins: Clean & Jerk
  • 15-12-9-6-3: Goblet Squats and Pull-ups

3

4

5

6

7

8

  • Every 1 min for 12 mins: Clean
  • AMReps 7 mins: Wall Balls, 403 m, Pull-ups and Wall Balls

9

  • AMRAP 18 mins: Shoulder-to-Overheads, Russian Kettlebell Swings, Hanging Knee Raises and 6 more

10

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

11

  • 7 RFT: 200 m, Dumbbell Snatches and Burpees

12

13

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

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3