Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph

28

29

  • Hang Power Snatch + 2 Overhead Squat 2-2-2-2
  • 5 RFT: 200 m and Deadlifts

30

  • Bench Press : 5-5-5-5
  • Rahoi

31

Jun | 1

2

3

  • Clean 3-3-2-2-1-1-1
  • Split Jerk : 3-3-2-2-1-1-1
  • 5 RFT: Double Unders and Push-ups

4

  • Back Squat : 4x2 at 85% 1RM
  • AMRAP 15 mins: 200 m, American Kettlebell Swings and Toes-to-bars

5

6

  • Run 800 m TT
  • Snatch 3-3-2-2-1-1-1
  • Front Squat : 3x3 at 80% 1RM

7

  • Row 500 m TT
  • 4 RFT: Double Unders, Dumbbell Thrusters and Dumbbell Walking Lunges

8

9

10

  • 4 RFT: Double Unders, Dumbbell Thrusters and Dumbbell Walking Lunges
  • Every 1 min for 6 mins: Pull-up

11

  • Bench Press 3-3-2-2-1-1-1
  • AMRAP 15 mins: Deadlifts, Burpees and Wall Balls

12

13

  • Snatch Balance : 3-3-3-3
  • Tall Snatch 3-3-3-3

14

  • Every 1 min for 10 mins: Front Squat
  • FT: 800 m, Push-ups, 600 m, and 5 more

15

16

17

18

  • Deadlift 3-3-2-2-1-1-1
  • 3 RFT: 600 m, Alternating Dumbbell Snatches and Sit-ups

19

20

21

  • Overhead Squat : 4x3 at 75% 1RM
  • Chipper: Double Unders, Sit-ups, Air Squats and 4 more

22

23

24

  • 4 RFT: Sandbag Cleans, Sandbag Back Squats and 200 m
  • 4 RFT: Chest-to-bar Pull-ups, Deficit Push-ups and Double Unders

25

  • Clean 3-3-2-2-1-1-1
  • Back Squat : 3-3-2-2-1-1-1
  • "Tabata" - Sit-ups : 8 x 20 secs / 10 secs

26

27

28

29

30

Jul | 1

2

3

4

5

6