Sun Mon Tue Wed Thu Fri Sat

26

27

  • 1/2 Murph

28

  • AMRAP 9 mins: 200 m, Burpees and Double Unders
  • Every 2 mins for 12 mins: Back Squat
  • 4 RFT: Burpees and Russian Kettlebell Swings

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

30

  • 25-15-10: Walking Lunges and Burpees
  • AMRAP 15 mins: Rope Climbs, Wall Balls and 200 m

31

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

  • 3 RFT: 200 m and Pull-up Bar Hangs
  • Push Press : 5-4-3-2-1
  • 21-15-9: Box Jumps and Push Press

5

6

  • 2 RFT: Row Calories and Burpee Broad Jumps
  • AMRAP 20 mins: Burpees, Row (calories)s, AbMat Sit-ups and 2 more

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

  • 2-4-6-8: Wall Balls and Pull-ups
  • Barbell Good Morning : 10-10-10
  • FT: 200 m; 10x Burpees and Dumbbell Thrusters; 400 m

12

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

13

  • Chipper: 800 m, Push Press, Box Jumps and 3 more
  • Chipper: 200 m, Push Press, Box Jumps and 3 more

14

  • AMRAP 4 mins: Sprints and Walking Lunges
  • Shoulder Press : 6x3 at 75% 1RM
  • 21-18-15-12-9-6-3: Shoulder Press, AbMat Sit-ups and Air Squats

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

  • Alt EMOM 16 mins: Barbell Good Mornings and Deadlifts
  • 30-20-10: Air Squats and Kettlebell Deadlifts
  • 5 RFT: Deadlifts, Double Unders and AbMat Sit-ups

19

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

25

26

27

28

29

30

Jul | 1

2

3

4

5

6