Sun Mon Tue Wed Thu Fri Sat

30

  • Partner Row 2000 m TT
  • AMRAP 11 mins: Wall Balls, Burpees and Dumbbell Snatches

Jul | 1

2

  • Every 1:30 for 15 mins: Clean & Jerk
  • 15-12-9-6-3: Goblet Squats and Pull-ups

3

  • 4 RF-ME: Calories Any Machines, Power Cleans, Box Jump Overs and 2 more

4

  • AMRAP 21 mins: Barbell Lunges, Burpees and 70 m
  • AMReps 21 mins: Row Calories

5

6

7

  • 5 RF-ME: Row Calories, Front Squats, Toes-to-bars, and Burpees

8

  • Every 1 min for 12 mins: Squat Clean
  • AMReps 7 mins: Wall Balls, 403 m, Pull-ups and Wall Balls

9

  • AMRAP 18 mins: Deadlifts, Hang Power Cleans, Shoulder-to-Overheads and 6 more

10

11

  • 7 RFT: 200 m, Dumbbell Snatches and Burpees

12

  • FT: 800 m, Power Cleans, Box Jump Overs and 12 more
  • Dumbbell Bench Press 3x8

13

14

  • 4x AMRAP 5 mins: Pull-ups, Push-ups and Air Squats

15

16

  • Chipper: 403 m, Deadlifts, Push-ups and 10 more

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3