Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph

28

  • Strict Press 8-8-8
  • 4 RFQ: Rows, 400 m and Farmer Carries

29

  • Deadlift 15-10-5
  • AMRAP 10 mins: Dumbbell Shoulder-to-Overheads and Box Jumps

30

  • 2 Hang Power Snatch + Overhead Squat : 1 Rep Max
  • 3 RFQ: GHD Sit-ups, Push-ups and Waiters Walks
  • 4 RFT: 800 m and 400 m

31

  • 3 RFQ: Wall Walks, Hollow Holds and Pistol Squat Holds
  • FT: Front Squats, Toes-to-bars and Kettlebell Swings

Jun | 1

2

3

  • Power Snatch + Hang Squat Snatch + Overhead Squat 1-1-1-1-1
  • Fight Gone Bad
  • Fight Gone Bad

4

  • Deadlift : 4-4-4-4
  • Every 5 mins for 20 mins: Rows and Box Jump Overs

5

  • 8 RFT: Dips, GHD Sit-ups, Push-ups and Alternating Stationary Lunges

6

  • 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

7

8

9

10

11

12

13

14

15

16

17

18

  • 4 RFQ: Speed Squats and Side Planks
  • Snatch Balance : 2 Rep Max
  • High Hang Snatch 3-3-3-3-3-3-3

19

  • Strict Press 3-3-3-3-3
  • 5 RFT: Front Rack Lunges and Rope Climbs

20

21

22

23

24

25

26

27

28

29

30

Jul | 1

2

3

4

5

6