Sun Mon Tue Wed Thu Fri Sat

26

  • 3 RFT: Row Calories, Wall Balls and Double Unders

27

  • AMRAP 20 mins: Eccentric Pull-ups, Push-ups and Assisted Pistols
  • Row : 500/400/300/200/100/200/300/400/500 m
  • Squat Clean 2-2-1
  • Power Snatch 3x2
  • Push Press : 4x4

28

29

  • AMReps 8 mins: Rows and Rows
  • 3 RFT: Strict Pull-ups and Wall Ball Shots
  • Power Clean
  • Front Squat

30

31

  • 2 RFT: Walking Lunges, Bear Crawls, Ring Rows and Knee Push-ups
  • Every 1 min for 12 mins: Burpees, Hollow Rocks, and Ring Rows

Jun | 1

  • Alt EMOM 20 mins: Row Calories, Wall Balls, Pull-ups and Box Jump Overs

2

3

  • "FGB Style" - Kettlebell Swings, GHD Sit-ups and Manmakers

4

  • Power Clean
  • Shoulder Press
  • Split Jerk
  • Back Squat
  • Every 1 min for 12 mins: Handstand Push-ups, Ring Rows, and Hollow Holds

5

  • 5x RFT: Rows

6

7

8

  • 6x RFT: 200 m and Burpees

9

10

11

12

  • Hang Squat Clean
  • Power Snatch
  • Deadlift
  • 5 RFT: Overhead Lunges, Push-ups and Kettlebell Swings

13

14

  • AMRAP 20 mins: Handstand Push-ups, Pull-ups and Handstand Walks
  • Power Clean
  • High Hang Squat Snatch
  • Push Press

15

  • AMRAP 25 mins: Kettlebell Swings, Toes-to-bars, Wall Balls and Double Unders
  • Row : 8x 150 m, rest 20 secs

16

17

  • AMReps 15 mins: Rows and Rows
  • Chipper: Dumbbell Snatches, Burpees, Dumbbell Deadlifts, and Mountain Climbers

18

19

  • Row 5000 m TT
  • AMRAP 22 mins: Air Squats, Hollow Rocks and Kettlebell Swings

20

21

  • Hang Squat Clean
  • Push Press
  • Bench Press

22

  • 2 RFT: Clean & Jerks, Burpee Box Jump Overs and Wall Balls

23

24

25

26

27

28

29

30

Jul | 1

2

3

4

5

6