Sun Mon Tue Wed Thu Fri Sat

26

27

  • Every 3 mins for 15 mins: Bike Erg Calories, Back Squats, and Strict Ring Dips
  • AMRAP 18 mins: 400 m, Deadlifts, Power Cleans, and 2 more
  • 3 RFQ: Dumbbell Bicep Curls, Weighted Russian Twists, and Dumbbell Lateral Raises
  • FT: Echo Bikes

28

  • Every 1 min for 12 mins: Power Snatch + Hang Squat Snatches
  • 21-18-15-12-9-6-3: Assault AirRunners, Wall Balls, Toes-to-bars, and Devil Press
  • Row 250 m TT
  • 3 RFQ: Goblet Curtsy Lunges, Weighted Back Extensions, and Sandbag Bear Hug Holds

29

  • FT: 800 m, 400 m, 400 m, and 6 more
  • 3 RFQ: Dumbbell Reverse Flies, Dumbbell Rdls, and Jack Knives

30

  • Floating Snatch Deadlift 4x6
  • Mixed Kettlebell Rack Overhead Carry : 3x1
  • Russian Step-up 3x8
  • Chipper: 400 m, Power Snatches, Bike Ergs, and 12 more
  • FT: Lap Swims

31

  • Tall Kneeling Zottman Curl 3x10
  • Double Kettlebell Front Rack Wall Sit 3x1
  • Half Kneeling Single Arm Landmine Press 3x8
  • Landmine Oblique Twist 3x8
  • Supinated Band Pulls : 3x10
  • Alt EMOM 25 mins: Echo Bikes, Strict Ring Dips, Assault AirRunners, and 2 more

Aug | 1

  • FT: Echo Bikes
  • 5 RFT: 400 m, Double Unders, Dumbbell Deadlifts, and 3 more
  • Every 1 min for 5 mins: Muscle-up
  • 3 RFQ: Strict Toes-to-bars, Sandbag Bear Hug Squats, and Seal Rows
  • FT: Lap Swims

2

3

  • 5 RFQ: Back Squats, Muscle-up Transition + Ring Dips, and Dumbell Pullovers
  • Every 6 mins for 30 mins: 400 m, Toes-to-bars, and Echo Bike Calories
  • 3 RFQ: Tall Kneeling Pallof Holds, Single Leg Glute Bridges, and Banded Reverse Hypers

4

  • 7 RFQ: Hang Snatch (Above Knee)s, Hang Snatch (Below Knees)s, and Squat Snatches
  • Chipper: 800 m, Deadlifts, Bench Press, and 9 more
  • "Tabata" - Bike Erg Calories : 10 x 15 secs / 45 secs

5

6

  • 10 RFT: Assault Runner Calories and Row Calories
  • 3 RFQ: Dual Kettlebell Front Squats, Hammer Curls, Ab Roll Outs, and 2 more
  • Hips-to-rings : 2x3
  • Banded Muscle Up Transitions : 2x3
  • Muscle-ups : 4x3
  • 21-15-9: Echo Bike Calories and Chest-to-bar Pull-ups
  • 15-10-5: Overhead Squats and Burpees
  • 3 RFT: GHD Sit-ups and Double Kettlebell Farmers Carries
  • FT: Lap Swims

7

  • Landmine Lateral Raise 3x6
  • Seated Chest To Knees : 3x
  • FT: Ski Erg Calories, Standing Bike Erg Calories, and Single Arm Dumbbell Overhead Walking Lunges
  • Every 4 mins for 16 mins: Devil Press and Row Calories
  • FT: Hikes

8

9

10

11

  • Hang Squat Snatch 1-1-1-1-1
  • FT: Bike Erg Calories, Squat Snatches, Bike Erg Calories, and 3 more
  • FT: Muscle-ups
  • FT: Rows, Shoulder-to-Overheads, and 800 m

12

13

  • 4 RFQ: Goblet Cossack Squats, Dumbbell Rdls, Seal Rows, and Banded Chest Flies
  • AMRAP 16 mins: Echo Bike Calories, Hang Power Cleans, Toes-to-bars, and Single Arm Dumbbell Overhead Walking Lunges
  • FT: Lap Swims

14

15

16

17

18

19

20

21

22

23

24

25

26

27

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31

Sep | 1

2

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5