Sun Mon Tue Wed Thu Fri Sat

26

27

28

29

  • Every 2 mins for 12 mins: Shoulder Press
  • AMRAP 12 mins: 200 m, Box Jumps, Power Cleans and AbMat Sit-ups
  • FT: 400 m, Bear Crawls and 200 m
  • FT: 400 m, Bear Crawls and 200 m

30

31

  • Power Clean : 2-2-2-2-2
  • FT: Broad Jumps, 400 m and Broad Jumps
  • FT: 200 m and Power Clean & Jerks

Jun | 1

2

3

  • Front Squat : 1 Rep Max
  • 2 RFT: 200 m, Kettlebell Swings and Air Squats
  • Front Squat : 6x2 at 75% 1RM
  • 3 RFT: Front Squats and Burpee Pull-ups

4

5

6

7

  • AMRAP 9 mins: Deadlifts and 200 m
  • AMRAP 9 mins: 200 m, Pull-ups and AbMat Sit-ups
  • AMRAP 6 mins: Burpees, Hang Power Cleans and Back Squats

8

9

10

  • Back Squat : 1 Rep Max
  • 3 RFT: Burpees, Kettlebell Swings and Kettlebell Goblet Squats
  • Back Squat : 6x2 at 75% 1RM, rest 2 mins
  • 3 RFT: Back Squats and 400 m

11

12

  • AMRAP 10 mins: 1 mi and Clean & Jerks
  • 3 RFT: 20 m, Backward Runs and AbMat Sit-ups

13

14

15

16

17

  • 3 RFT: 200 m and Thrusters
  • Hang Power Clean 2-2-2-2-2
  • AMRAP 10 mins: 200 m, Pull-ups and Walking Lunges

18

19

  • Front Squat : 6x3 at 80% 1RM
  • 3 RFT: 200 m and Broad Jumps
  • AMRAP 10 mins: Dumbbell Front Squats, Kettlebell Swings and 200 m

20

21

22

23

24

  • AMRAP 9 mins: Burpees, Box Jumps and Double Unders
  • 4 RFT: 200 m and Push-ups
  • Bench Press : 3-3-3-3-3
  • Bench Press : 2 Rep Max
  • Bench Press : 1 Rep Max

25

26

27

28

29

30

Jul | 1

2

3

4

5

6