Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph

28

  • FT: Rows, Double Unders, and Sit-ups

29

  • Front Squat : 5-5-5

30

  • Deadlift : 3-3-3-3
  • AMRAP 15 mins: 400 m, Deadlifts and Handstand Push-ups

31

Jun | 1

2

3

  • Lifting: Power Cleans and Hang Power Cleans
  • 5 RFT: Power Cleans, Push-ups, Air Squats and 200 m

4

5

6

  • AMRAP 15 mins: Rope Climbs, Kettlebell Swings and AbMat Sit-ups

7

8

9

10

  • Front Squat 2-2-2
  • 4 RFT: 400 m, Sumo Deadlift High-pulls and Wall Balls

11

  • Bench Press : 10-8-6-4-2
  • FT: Rows, Alternating Dumbbell Snatches and Toes-to-bars

12

  • Deadlift + Hang Power Clean + Push Jerk 1-1-1
  • AMRAP 12 mins: Deadlifts, Hang Power Cleans and Push Jerks

13

14

  • 3 RFT: Pull-ups, Power Snatches, Ring Dips and Row Calories
  • Strict False Grip Supine Ring Rows : 5x4
  • Strict Ring Dips : 5x4

15

16

17

  • Lifting: Deadlifts and Hollow Rocks
  • 3 RFT: 400 m, AbMat Sit-ups and Deadlifts

18

19

  • Push Press : 2-2-2-2-2
  • AMRAP 5 mins: Bar Muscle-ups and Devil Press
  • AMRAP 5 mins: Single Dumbbell Box Step-ups and Double Unders

20

  • Lifting: Bench Press and Bent Over Barbell Rows
  • Alt EMOM 15 mins: Ring Dips, Kettlebell Swings and Rows

21

22

23

24

  • Power Clean (Touch & Go) 3-3-3
  • AMRAP 18 mins: 200 m, Power Cleans and Chest-to-bar Pull-ups

25

26

27

28

29

30

Jul | 1

2

3

4

5

6