Sun Mon Tue Wed Thu Fri Sat

26

27

28

29

30

  • AMRAP 8 mins: Double Unders and Power Snatches
  • Alt EMOM 16 mins: Hang Power Snatches and Box Jumps
  • FT: Weighted Box Step-ups, Kettlebell Swings, Rows and 5 more
  • Front Rack Lunge 8-8-8-8

31

  • Every 3 mins for 15 mins: Power Clean + 2 Push Press + 2 Push Jerk
  • 3 RFT: 400 m, Shoulder-to-Overheads and Ring Rows

Jun | 1

2

3

  • Chipper: 400 m, Power Cleans, Pull-ups and 7 more
  • Thruster : 3-3-3-3-3

4

  • AMRAP 3 mins: Power Cleans, Front Rack Lunges and Push Jerks
  • AMRAP 5 mins: Row Calories and Toes-to-bars
  • AMRAP 3 mins: Dumbbell Power Cleans, Dumbbell Front Rack Walking Lunges and Dumbbell Push Jerks
  • Curtis P : 1-1-1-1-1
  • Curtis P : 1-1-1-1-1

5

6

  • Run 800 m TT
  • Overhead Squat : 3-3-3-3-3
  • FT: 400 m, Deck Squats, 300 m and 11 more

7

8

9

10

11

  • Running Jackie
  • Back Squat : 5 Rep Max

12

13

  • Every 1 min for 10 mins: Shoulder Press
  • Every 1 min for 7 mins: Push Press
  • FT: Box Jumps, Bar Muscle-ups and Russian Kettlebell Swings

14

15

16

17

18

  • 5 RFT: Hang Power Snatches, Alternating Pistols, AbMat Sit-ups and Double Unders
  • Hang Power Snatch : 5-5-5-5-5

19

20

21

  • 3x AMRAP 3 mins: Hang Squat Cleans, Push-ups and Lateral Jump Over Barbells
  • Front Squat : 3 Rep Max

22

23

24

25

  • 9-6-3: Ring Dips and Shoulder-to-Overheads
  • Jerk Dip + Split Jerk 2-2-2-2-2-2

26

27

28

29

30

Jul | 1

2

3

4

5

6