Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph

28

29

30

31

Jun | 1

  • 5 Strict Press + 5 Push Press 1-1-1-1-1
  • AMRAP 7 mins: Rows and Dumbbell Push Press
  • AMRAP 7 mins: 200 m, Box Jumps and Kettlebell Swings

2

3

4

  • Back Squat With 2 Sec Pause 3-3-3-3, rest 2 mins
  • 5 RFT: Dumbbell Front Squats, Single Arm Dumbbell Clean & Jerks and Jump Rope Singles

5

  • Deadlift : 4-4-4-4
  • 4 RFQ: Dumbbell Single Leg Romanian Deadlifts, Hanging Leg Raises, Dumbbell Windmills and Toes-to-rings

6

  • AMRAP 8 mins: Rows and Dumbbell Snatches
  • AMRAP 8 mins: 200 m, Pull-ups and Burpees
  • AMRAP 8 mins: Row Max Distances

7

  • Power Clean+Hang Power Clean : 1 Rep Max
  • 3 RFQ: Kettlebell Dragon Press, Single Leg Lateral Box Step-ups and External Shoulder Rotations
  • 8 RFT: Run Or Rows

8

  • 10 RFT: Kettlebell Swings, Double Unders and 200 m

9

  • AMRAP 10 mins w/ Buy-in: Power Cleans, Chest-to-bar Pull-ups, Double Unders and Clean & Jerks

10

11

  • Chipper: Dumbbell Front Squats, Dumbbell Overhead Carries, Dumbbell Shoulder-to-Overheads and 3 more
  • Front Squat 8-6-4-2

12

  • Barbell Good Morning : 8 Rep Max
  • 4 RFQ: Banded Barbell Rows, Rear Foot Elevated Split Squats and Weighted Hollow Rocks
  • 5 RFT: 400 m, Double Unders and Kettlebell Swings

13

  • AMRAP 10 mins: Rows, Burpee Over Rowers and Reverse Lunges
  • AMRAP 10 mins: Medicine Ball Cleans, Push-ups and Sit-ups

14

  • 3 RFQ: Partner Leg Throws, Weighted Hip Extensions and Lateral Lunges
  • Hang Squat Clean : 2 Rep Max
  • FT: Double Unders, 1600 m, Plank Holds and 12 more

15

  • Alt EMOM 24 mins: Strict Pull-ups and Dumbbell Strict Press

16

17

18

  • Back Squat : 3-3-3-3-3
  • 21-15-9: Kettlebell Swings, Kettlebell Deadlifts and Box Jumps

19

20

21

  • Push Jerk & Split Jerk : 1 Rep Max
  • Power Clean & Jerk 6-6-6-6
  • 3 RFQ: Weighted Plank Holds, Turkish Get-ups and Single Leg Romanian Deadlifts
  • "Tabata" - Alternating Dumbbell Snatches and Pancake Stretches : 5 x 45 secs / 15 secs
  • "Tabata" - Jump Ropes and Plank Holds : 5 x 45 secs / 15 secs
  • Row 5000 m TT
  • FT: Kettlebell Swings, Burpees, 400 m and 6 more

22

23

24

25

  • Deadlift : 5-5-5-5-5
  • AMRAP 16 mins: Rows, Double Unders, Alternating Dumbbell Snatches and Burpee Over Dumbbells

26

  • 4 RFT: 200 m, Kettlebell Swings, No Push-up Burpees and 2 more

27

28

29

30

Jul | 1

2

3

4

5

6