Sun Mon Tue Wed Thu Fri Sat

26

27

28

  • 1 1/4 Back Squat 3-3-2-2-2
  • 3 RFQ: Rear Foot Elevated Split Squats, GHD Parallel Holds, and Banded Strict Press
  • FT: Rows, Assault Bikes, and Box Jumps

29

  • 5 RFQ: Dumbbell Rnt Reverse Lunges, Flutter Kicks (4 Count)s, and Bottoms-up Kettlebell Press
  • 5 RFT: 350 m and 550 m
  • Pull Up (Rope)s : Max Set

30

  • Deadlift : 2-2-2-2-2-2-2
  • 5 RFT: Alternating Dumbbell Hang Snatches, GHD Sit-ups, and Double Unders
  • 4 RFQ: Dumbbell Bench Press and Hollow Body Holds

May | 1

  • Hang Power Snatch 35-35-40-40
  • 5 RFT: Rows, Dumbbell Hang Power Snatches, and Double Unders

2

3

  • 10 RFT: Row Calories, 200 m, and GHD Sit-ups
  • Strict Press : 4-4-4-4-4
  • Bench Press (close grip) 5-4-3-2-1

4

5

  • Power Clean : 3-3-3-3-3
  • Back Rack Reverse Lunge Step 12-12-12-12-12
  • 5 RFT: Wall Balls and Double Unders

6

  • 5x RFT: Rows and Bar Facing Burpees
  • 5 RFT: Assault Bike Calories and Ski Erg Calories
  • 3 RFQ: Dumbbell Bench Press and Strict Toes-to-bars
  • Run 1600 m TT

7

  • Back Squat 12-12-12-12-12
  • Hip Axels : 5x Max Rep
  • 4 RFT: Kettlebell Swings, Box Jump Overs, and Goblet Squats

8

9

  • Squat Clean & Split Jerk : 1 Rep Max
  • 3 RFQ: Rear Foot Elevated Split Squats, Farmer Carries, and Dumbbell Single Leg Romanian Deadlifts
  • 6 RFT: Front Rack Lunges and Double Unders

10

11

12

  • Power Clean : 2-2-2-2-2
  • Barbell Rdl 3-3-3-3-3
  • 4 RFT: Rows, Burpee Over Rowers, and Dumbbell Hang Power Cleans

13

  • 5x RFT: 350 m and Double Unders
  • 6 RFT: Assault Bike Calories and Kettlebell Swings
  • 4 RFQ: Kneeling Dumbbell Press and Flutter Kicks (4 Count)s

14

  • Airdyne (Calories)s : 5x Max Rep, rest 1:30
  • Back Squat 10-10-10-10-10-10
  • Barbell Hip Thrust : 10-10-10
  • 10 RFT: Double Unders and 200 m

15

16

  • 2 Squat Cleans + 1 Jerk : 1 Rep Max
  • 3 RFQ: Front Foot Elevated Split Squats, Dumbbell Overhead Carries, and RNT Split Squats
  • 6 RFT: Double Kettlebell Clean & Jerks and Row Calories

17

18

19

  • Snatch : 1 Rep Max
  • Snatch Deadlift : 2-2-2-2-2-2
  • 5 RFT: Alternating Dumbbell Hang Snatches and Double Unders
  • 5 RFQ: Assault Bikes and Assault Bikes

20

  • 3x RFT: 800 m and GHD Sit-ups
  • 4 RFT: Rows and Double Kettlebell Front Squats
  • 5 RFQ: Filly Press, Alternating Dumbbell Bicep Curls, and Glute Ham Raises

21

  • Squat Clean Thruster : 1 Rep Max
  • Fran

22

23

  • Power Clean + Hang Squat Clean + Front Squat : 1 Rep Max
  • Front Squat : 4-4-4-4
  • 4 RFT: Dumbbell Deadlifts and Double Unders

24

  • Chipper: Graces, 1600 m, Rope Climbs, and Bar Facing Burpees

25

26

  • Murph

27

  • AMRAP 30 mins: Rows, 400 m, Assault Bikes, and 3 more

28

29

  • Back Squat (3 sec pause at bottom) 3-2-1-3-2-1
  • 3 RFQ: Double Kettlebell Front Rack Step-ups, Plank Holds, and Weighted Hip Extensions
  • 5 RFT: Wall Balls and Double Unders

30

  • 1 Power Clean + 2 Front Squats + 1 Split Jerk : 1 Rep Max
  • Clean Grip Deadlift : 3 Rep Max
  • 5 RFT: Rows and Overhead Walking Lunges

31

Jun | 1

2

3

4

5

6