Mon Tue Wed Thu Fri Sat Sun

Jul | 1

2

  • AMRAP 9 mins: Power Cleans, Jerks and Box Jumps

3

  • 4 RFT: Rows and Assault Bikes

4

  • AMRAP 40 mins: Dumbbell Farmers Carries, Wall Balls, Dumbbell Front Rack Lunges and 3 more

5

  • AMRAP 10 mins: Kettlebell Sumo Deadlift High-pulls, Power Snatches and Double Unders

6

  • FT: 400 m and Burpees

7

8

9

  • Every 1 min for 10 mins: Pull-up (band)s
  • Every 2 mins for 20 mins: Squat Clean Thruster

10

  • 5x RFT: Shuttle Runs, Shuttle Runs, Shuttle Runs and 7 more
  • 25-20-15-10-5: Kettlebell Swings and Straight Leg Sit-ups

11

  • AMRAP 16 mins: Dumbbell Front Rack Box Step-ups, Dumbbell Push Press and Double Unders

12

13

  • AMRAP 20 mins: 100 m, 100 m, Front Squats and Toes-to-bars

14

15

16

  • 5 RF-ME: Deadlifts and Pull-ups

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3

4