Mon Tue Wed Thu Fri Sat Sun

29

30

  • Row : 2x 500 m, rest 3 mins
  • Every 1 min for 15 mins: Clean & Jerk

31

Aug | 1

  • AMRAP 18 mins: Dumbbell Snatches, Dumbbell Walking Lunges, Hanging Knee Raises and 7 more

2

  • Back Squat : 2-2-2-2-2
  • 21-15-9: Deadlifts and Push-ups

3

  • FT: 600 m; 7x Wall Balls and Hanging Knee Raises; Rows; Rope Climbs

4

5

6

  • 3x AMRAP 2 mins: Grunt Work Type Movements
  • AMRAP 8 mins: Wall Balls and Single Leg V-ups
  • Front Squat : 3-3-3-3-3
  • 3x AMRAP 2:30: 200 m, Box Jumps and Max Rep Kettlebell Swings

7

8

  • Dumbbell Shoulder Press 8-8-8
  • Single Arm Dumbbell Row : 10-10-10
  • Rowing Technique Workshop : 2x 1000000 m
  • Rowing Technique Workshop : 2x 1000000 m
  • Rowing Technique Workshop : 2x 1000000 m

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1