Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

2

3

  • 5x AMRAP 3 mins: Power Cleans, Toes-to-bars, and Double Unders
  • Dumbbell Bulgarian Split Squat , rest 1:30

4

  • 5 RFQ: Assault Bike (Easy Paced)s, Strict Pull-ups, and Pike Push-ups
  • 3 RFQ: Med Ball Situp To Wallball Shots, Flr On Low Rings, and Back Extensions
  • Every 2 mins for 12 mins: Double Dumbbell Push Press and Burpees

5

6

7

  • 6 RFT: Burpees, Run Sprints, and Push-ups

8

  • Pause Overhead Squat
  • AMRAP 10 mins: Ski Erg Calories and AbMat Sit-ups

9

  • Chipper: Box Jumps, Pull-ups, Hollow Rocks and 6 more

10

  • Weighted Pull-up , rest 2 mins
  • Weighted Pull-up : 1 Rep Max

11

12

  • Every 1 min for 10 mins: Strict Pull-ups and Handstand Holds

13

14

  • Alt EMOM 30 mins: High Box Jumps, Shoulder Taps, Superman Rocks, and 2 more

15

  • Deadlift : 3-3-3-3-3

16

  • Tempo Bench Press

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3