Sun Mon Tue Wed Thu Fri Sat

26

  • AMRAP 9 mins: Burpee Broad Jumps, Walking Lunges and Bear Crawls

27

28

29

30

  • Every 2 mins for 12 mins: Shoulder Press
  • AMRAP 12 mins: 200 m, Box Jumps, Power Cleans and AbMat Sit-ups
  • FT: 400 m, Bear Crawls and 200 m

31

Jun | 1

  • Bench Press : 5-5-5-5-5
  • FT: Broad Jumps, 400 m and Broad Jumps

2

3

4

  • 2 RFT: 200 m, Kettlebell Swings and Air Squats
  • Front Squat : 6x2 at 75% 1RM
  • 3 RFT: Front Squats and Burpee Pull-ups

5

  • 3 RFT: 200 m and Pull-up Bar Hangs
  • Push Press : 5-4-3-2-1
  • 21-15-9: Box Jumps and Push Press

6

7

  • AMRAP 6 mins: Burpees, Hang Power Cleans and Back Squats

8

9

10

  • AMRAP 9 mins: Deadlifts and 200 m
  • AMRAP 9 mins: 200 m, Pull-ups and AbMat Sit-ups

11

12

  • Bench Press : 3-3-3-3-3
  • AMRAP 10 mins: 1 mi and Clean & Jerks

13

  • 3 RFT: 20 m, Backward Runs and AbMat Sit-ups

14

  • Chipper: 800 m, Push Press, Box Jumps and 3 more
  • Chipper: 200 m, Push Press, Box Jumps and 3 more

15

  • AMRAP 4 mins: Sprints and Walking Lunges
  • Shoulder Press : 6x3 at 75% 1RM
  • 21-18-15-12-9-6-3: Shoulder Press, AbMat Sit-ups and Air Squats

16

  • FT: AbMat Sit-ups, Burpees and Kettlebell Deadlifts
  • AMRAP 20 mins: 200 m, Deadlifts, Hang Power Cleans and Push Jerks

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Jul | 1

2

3

4

5

6