Sun Mon Tue Wed Thu Fri Sat

28

29

30

  • Alt EMOM 21 mins: Wall Balls, Dumbbell Snatches, and Assault Bike Calories

31

  • Sled Push 1600 m TT
  • Every 1 min for 15 mins: Power Clean & Jerk
  • 3 RFT: Single Dumbbell Front Squats and Up Downs

Aug | 1

  • Assault Bike 4 mi TT
  • 3 RFT: Dumbbell Hammer Curls, Standing Tricep Extensions, Banded Rows, and Dumbbell Shoulder Press

2

3

  • FT: Runs, Pull-ups, Walking Lunges and Toes-to-bars

4

5

  • Chipper: Clean & Jerks, GHD Sit-ups, Push-ups, and Power Snatches
  • Plank Hold : 4x 30 secs, rest 30 secs

6

  • Back Squat : 1-1-1-1-1
  • AMRAP 20 mins: Back Squat (From The Floor)s and Unbroken Double Unders

7

  • FT: Handstand Push-ups, Dumbbell Box Step Overs, 300 m, and 9 more
  • Single Arm Arnold Press 4x10

8

9

10

  • Back Squat 6-5-4-3-2-1-2-1
  • Clean High Pull + Squat Clean + Split Jerk 1-1-1-1-1-1
  • 3 RFT: 3 Way Delts and Dumbbell Bicep Curls

11

12

  • Front Squat : 1-1-1-1-1
  • Front Squat : 5x2
  • T Y I Raises Complex 5x5
  • Tempo Strict Pull-up : 8 Reps for Time

13

14

  • 7 RFQ: Deadlifts, Power Cleans, Hang Power Cleans, and 3 more
  • 21-15-9: Handstand Push-ups, Dumbbell Bicep Curls, and Lateral Shoulder Dumbbell Raises

15

16

  • Power Snatch : 1-1-1-1-1
  • Power Snatch 3x1
  • AMRAP 6 mins: 1 Hang Snatch+3 Overhead Squats and Double Unders
  • AMRAP 6 mins: 1 Hang Snatch+3 Overhead Squats and Double Unders

17

18

19

  • Push Jerk : 3-3-3-3-3
  • 15-12-9-6-9-12: Push Jerks and Max Calories On Air Bikes

20

  • FT: Rows; 3x Dumbbell Burpee Deadlifts, Single Arm Dumbbell Overhead Lunges

21

  • Clean Pull : 3-3-3-3-3
  • Back Squat 5-5-3-3-1-1
  • 10 RFT: Strict Pull-ups and Ring Dip (Strict)s

22

23

24

25

26

27

28

29

30

31