Sun Mon Tue Wed Thu Fri Sat

26

27

28

29

  • "Tabata" - Air Bike : 8 x 30 secs / 10 secs
  • Lifting: Clean Deadlift + Clean + Jerks
  • AMRAP 7 mins: Dumbbell Push Press and Double Unders
  • AMReps 12 mins (1,2,3,...): Sumo Deadlifts and Hand Release Push-ups
  • Banded Glute Bridges : 10-20-20-20-20-10, rest 10 secs

30

  • Front Squat : 4-4-4-4
  • Banded Glute Bridges : 10-20-20-20-20-10, rest 10 secs

31

  • AMReps 12 mins: Squat Cleans and Push Jerks
  • Every 3 mins for 24 mins: Dumbbell Man Makers
  • Every 3 mins for 24 mins: Jumping Jacks
  • Banded Glute Bridges : 10-20-20-20-20-10, rest 10 secs

Aug | 1

2

3

  • 4 RFT: 400 m, Burpee Box Jumps, Sit-ups, and Wall Balls
  • "Tabata" - Air Bike : 8 x 1 min / 45 secs
  • Banded Glute Bridges : 10-20-20-20-20-10, rest 10 secs

4

  • 4 RFT: 400 m and Air Squats
  • AMRAP 7 mins: Air Squats, Kettlebell Swings, and Ring Pull-ups
  • AMRAP 7 mins: Burpee Box Jumps, Dumbbell Push Press, and AbMat Sit-ups
  • AMRAP 7 mins: Push-ups, Walking Lunges and Jump Rope (Singles)s
  • Banded Glute Bridges : 10-20-20-20-20-10, rest 10 secs
  • 3 RFT: AbMat Sit-ups, Thrusters, and Assisted Pull-ups
  • Air Bike 1 mi at 75%
  • AMRAP 2:35: Burpees
  • Sit-up : 50 Reps for Time
  • AMReps 2:45: Kettlebell Swings
  • Alternating Reverse Goblet Lunge : 50 Reps for Time
  • AMReps 3:23: Box Jumps
  • Single Arm Kettlebell Thruster : 50 Reps for Time
  • Run 260 m at 80%

5

  • Kettlebell Goblet Squat : 50 Reps for Time
  • Air Bike 1 mi at 70%

6

  • Air Bike 1 mi at 80%

7

8

9

  • 3x AMRAP 5 mins: Burpees, Front Squats, and Push-ups
  • Front Squat : 1 Rep Max
  • Back Squat : 1 Rep Max
  • Air Bike 1 mi TT

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2

3

4

5