Sun Mon Tue Wed Thu Fri Sat

26

27

28

  • Back Squat : 10x2 at 73% 1RM, rest 2 mins
  • Snatch : 9x2 at 75% 1RM, rest 2 mins
  • AMRAP 13 mins: Dumbbell men Maker, AbMat Sit-ups and Rows

29

  • Front Squat : 2-2-2-2-2-2

30

  • Pause Overhead Squat : 5 Rep Max
  • AMRAP 6 mins w/ Buy-in: Double Unders, Handstand Push-ups, Overhead Squats and V-ups
  • AMRAP 6 mins w/ Buy-in: Double Unders, Handstand Push-ups, Overhead Squats and V-ups
  • AMRAP 6 mins w/ Buy-in: Double Unders, Handstand Push-ups, Overhead Squats and V-ups
  • Half Kneeling Single Arm Arnold Press 10-10-10
  • Seated Shoulder Press 8-8-8

May | 1

  • Clean Complex : 1 Rep Max

2

  • Run 3.5 mi TT
  • Shoulder Press : 5 Rep Max
  • 10 RFT: Box Jump Overs and Ring Dips
  • Front Squat : 5 Rep Max
  • Clean Deadlift : 3 Rep Max
  • FT: Echo Bike Calories; 5x Bear Complexes and Burpees; Echo Bike...
  • Alt EMOM 12 mins: 100 m, Air Squats, Burpees, and Handstand Holds

3

4

5

  • Back Squat : 8x2 at 78% 1RM, rest 2 mins
  • Snatch : 7x2 at 80% 1RM, rest 2 mins
  • 33-27-21-15-9: Thrusters and Toes-to-bars
  • Clean Pull : 6x1 at 90% 1RM, rest 2 mins
  • Every 1 min for 10 mins: 100 m and Plank Holds

6

  • Clean & Jerk : 7x2 at 80% 1RM, rest 2 mins
  • Push Press : 8x2 at 80% 1RM, rest 2 mins
  • 6 RFT: Snatches, Overhead Walking Lunges and Bar Facing Burpees

7

  • Pause Overhead Squat : 3 Rep Max
  • Deadlift : 5 Rep Max
  • Hang Snatch (Below Knees) : 3 Rep Max
  • Hang Clean (Below The Knee) : 3 Rep Max
  • FT: 300 m; 2x Deadlifts, Chest-to-bar Pull-ups and Wall Balls; 300 m...
  • Pull-up (rings - false grip)s : 4x Max Rep
  • Banded Lat Pull Downs : 4x Max Rep
  • "Tabata" - Plank Holds, Strict Pull-ups, Side Planks, and Muscle-up Progressions : 10 x 1:30 / 1 min

8

  • Snatch Complex : 1 Rep Max
  • Clean Complex : 1 Rep Max
  • Shoulder Press : 5 Rep Max
  • 5 RFT: Clean & Jerks and Lateral Burpee Over Bars
  • 6 RFT: Russian Kettlebell Swings, Burpees, and Sit-ups
  • Barbell Bicep Curl 8-8-8
  • 3 RFQ: Banded Tricep Extensions and Banded Bicep Curls

9

10

  • Front Squat : 5 Rep Max
  • Clean Deadlift : 3 Rep Max
  • AMRAP 30 mins w/ Buy-in: AbMat Sit-ups, Double Unders, Alternating Dumbbell Snatches and Handstand Walks
  • Every 2 mins for 20 mins: Sit-ups and Burpees

11

  • Row : 3x 2000 m

12

  • Back Squat : 8x2 at 83% 1RM, rest 2 mins
  • Snatch : 6x2 at 85% 1RM, rest 2 mins
  • Helen

13

  • 7 RFT: Rows and Handstand Push-ups
  • Push Press : 6x2 at 85% 1RM, rest 2 mins
  • Clean : 2 Rep Max
  • FT: Rows, Dumbbell Burpee Squat Cleans, Rows, and 5 more

14

  • Pause Overhead Squat : 3 Rep Max

15

16

  • 10 RFT: Push-ups and Rows
  • 10 RFT: Push-ups, Rows, and Plank Holds
  • Snatch Complex : 1 Rep Max
  • Clean Complex : 1 Rep Max
  • Shoulder Press : 3 Rep Max
  • 10 RFT: Double Unders and Snatches
  • Front Squat : 5 Rep Max
  • Clean Deadlift : 3 Rep Max
  • AMRAP 42 mins: Bike Calories, Devil Press, Single Arm Dumbbell Overhead Walking Lunges and AbMat Sit-ups

17

18

19

  • Snatch : 6x2 at 70% 1RM, rest 2 mins
  • AMRAP 15 mins: Rows, Dumbbell Box Step Overs and Toes-to-bars

20

  • Clean & Jerk : 7x2 at 70% 1RM, rest 2 mins
  • Push Press : 6x2 at 73% 1RM, rest 2 mins

21

  • Hang Snatch (Below Knees) : 1 Rep Max
  • Hang Clean (Below The Knee) : 1 Rep Max
  • 3x AMRAP 5 mins: Ground-to-Overheads, Alternating Pistols, Ground-to-Overheads and Chest-to-bar Pull-ups

22

23

24

25

  • Murph

26

  • Back Squat : 3x2 at 88% 1RM, rest 2 mins

27

28

29

30

  • AMRAP 10 mins: Thrusters, 100 m, Alternating Pistols and 100 m

31

  • Deadlift : 5-5-5-5-5

Jun | 1

2

3

4

5

6