Sun Mon Tue Wed Thu Fri Sat

26

  • Chipper: Wall Ball Shots, Chest-to-bar Pull-ups, Thrusters, and Bar Muscle-ups

27

  • Snatch : 1x3 at 70% 1RM
  • Snatch : 1x3 at 70% 1RM
  • Snatch : 1x3 at 70% 1RM
  • Snatch : 1x2 at 75% 1RM
  • Snatch : 1x2 at 75% 1RM
  • Snatch : 1x2 at 75% 1RM
  • Snatch : 1x1 at 80% 1RM
  • Snatch : 1x1 at 80% 1RM
  • Snatch : 1x1 at 80% 1RM
  • Snatch Pull : 5x3 at 100% 1RM
  • Snatch Grip Deadlift : 3x2 at 110% 1RM
  • 3 RFT: Runs, Deadlifts and Double Unders

28

  • Clean & Jerk : 1x1 at 60% 1RM
  • Clean & Jerk : 1x1 at 70% 1RM
  • Clean & Jerk : 1x1 at 75% 1RM
  • Clean & Jerk : 1x1 at 80% 1RM
  • Clean & Jerk : 1x1 at 85% 1RM
  • Clean & Jerk : 1x1 at 90% 1RM
  • Clean & Jerk : 1x1 at 80% 1RM
  • Clean & Jerk : 1x1 at 80% 1RM
  • Clean & Jerk : 1x1 at 80% 1RM
  • Clean Pull : 3-3-3-3-3
  • Back Squat : 1x2 at 60% 1RM
  • Back Squat : 1x2 at 70% 1RM
  • Back Squat : 1x2 at 75% 1RM
  • Back Squat : 1x2 at 80% 1RM
  • Back Squat : 1x2 at 85% 1RM
  • Back Squat : 1x2 at 90% 1RM
  • Back Squat : 1x2 at 90% 1RM
  • Amanda
  • AMReps 25 mins: Row Calories, Power Cleans, Row Calories and 5 more

29

  • Power Snatch : 3x2 at 65% 1RM
  • Every 1 min for 25 mins: Snatches
  • 3 RFT: Bar Muscle-ups, Strict Handstand Push-ups, and Handstand Walks

30

31

  • Snatch : 1x2 at 75% 1RM
  • AMRAP 20 mins: 200 m, Row Calories and Thrusters
  • Clean & Jerk 2-2-2-2-2-2-1-1
  • Snatch : 1x2 at 90% 1RM
  • Snatch : 1x2 at 90% 1RM
  • Snatch : 1x2 at 85% 1RM
  • Snatch : 1x2 at 60% 1RM
  • Snatch : 1x2 at 70% 1RM
  • Snatch : 1x2 at 80% 1RM
  • Jerk 1-1-1-1-1-1-1-1

Jun | 1

2

3

  • Snatch : 1x1 at 60% 1RM
  • Snatch : 1x1 at 70% 1RM
  • Snatch : 1x1 at 75% 1RM
  • Snatch : 1x1 at 80% 1RM
  • Snatch : 1x1 at 85% 1RM
  • Snatch : 1x1 at 90% 1RM
  • Front Squat : 1x2 at 60% 1RM
  • Front Squat : 1x2 at 70% 1RM
  • Front Squat : 1x2 at 75% 1RM
  • Front Squat : 1x2 at 80% 1RM
  • Front Squat : 1x2 at 85% 1RM
  • Front Squat : 1x1 at 90% 1RM
  • Front Squat : 1x1 at 90% 1RM
  • AMRAP 18 mins: Row Calories, Box Jump Overs, Toes-to-bars and Dumbbell Front Squats

4

  • AMRAP 4 mins: Hang Power Cleans, Wall Balls and Row Calories
  • AMRAP 4 mins: Hang Power Cleans, Wall Balls and Row Calories
  • AMRAP 4 mins: Hang Power Cleans, Wall Balls and Row Calories
  • Alt EMOM 20 mins: Power Cleans and Strict Handstand Push-ups

5

  • Clean & Jerk : 1x1 at 60% 1RM
  • Clean & Jerk : 1x1 at 70% 1RM
  • Clean & Jerk : 1x1 at 75% 1RM
  • Clean & Jerk : 1x1 at 80% 1RM
  • Clean & Jerk : 1x1 at 85% 1RM
  • Clean & Jerk : 1x1 at 90% 1RM
  • Back Squat : 1x2 at 60% 1RM
  • Back Squat : 1x2 at 70% 1RM
  • FT: Snatches, Bar Facing Burpees, Snatches and 3 more; Clean & Jerks...

6

7

8

9

10

  • AMRAP 25 mins: Dumbbell Lunges, Dumbbell Power Cleans, Lateral Dumbbell Jumps and 200 m
  • Front Squat : 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 85%, 1 @ 85%
  • Muscle-ups : Max Set
  • Overhead Squat : 5-3-3-1-1-1

11

  • Isabel
  • Harley

12

  • Power Clean : 1x3
  • AMReps 20 mins: 400 m, Bar Facing Burpees, Max Rep Power Cleans and 6 more

13

14

  • AMReps 1 min: Chest-to-bar Pull-ups
  • FT: Dumbbell Hang Squat Cleans, Handstand Push-ups, 600 m and 5 more
  • Snatch : 2 @ 60%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%
  • Jerk : 1-1-1-1-1-1-1
  • Front Squat : 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%
  • Bench Press

15

  • FT: Clean & Jerks
  • Chipper: Row Calories, Box Jump Overs, Power Snatches, 4 and more

16

17

  • Weighted Ring Dip : 3 Rep Max
  • Max Rep Strict Ring Dips : Max Set
  • Power Snatch : 3x2 at 65% 1RM
  • Snatch Pull : 3x3 at 100% 1RM
  • Back Squat : 3x3 at 70% 1RM
  • AMRAP 15 mins: Double Unders, Row Calories and Overhead Squats

18

  • Every 1 min for 3 mins: Clean & Jerks
  • Every 1 min for 3 mins: Snatches
  • Chipper: Row Calories, 800 m, Kettlebell Swings and Bar Facing Burpees

19

20

21

  • 5 RFT: Power Snatches and Box Jump Overs
  • Snatch : 1 Rep Max
  • Clean & Jerk : 1 Rep Max

22

23

24

  • Power Snatch + Overhead Squat 2-2-2-2-2
  • Diane

25

  • Every 1 min for 3 mins: Snatches
  • Every 1 min for 3 mins: Clean & Jerks

26

27

28

29

30

Jul | 1

2

3

4

5

6