Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph

28

29

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

30

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

31

Jun | 1

2

3

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

4

  • Deadlift : 4-4-4-4
  • 4 RFQ: Dumbbell Single Leg Romanian Deadlifts, Hanging Leg Raises, Dumbbell Windmills and Toes-to-rings
  • Every 5 mins for 20 mins: Rows and Box Jump Overs

5

6

7

  • 10 RFT: Kettlebell Swings, Double Unders and 200 m

8

9

10

  • Overhead Squat : 1-1-1-1-1-1-1
  • Ryan

11

12

  • 8 RFT: Deadlifts and Push-ups

13

  • 3 RFQ: Partner Leg Throws, Weighted Hip Extensions and Lateral Lunges
  • Hang Squat Clean : 2 Rep Max

14

15

16

17

18

  • Snatch Balance : 2 Rep Max
  • High Hang Snatch 3-3-3-3-3-3-3
  • 4 RFQ: Speed Squats and Side Planks
  • Every 4 mins for 32 mins: 200 m, Burpees and Push-ups
  • Every 4 mins for 32 mins: 200 m, Burpees and Push-ups

19

20

21

  • "Tabata" - Rows, Air Squats, Pull-ups and 2 more : 4 x 20 secs / 10 secs
  • 3 Position Power Snatch : 1 Rep Max

22

  • Lap Swim 400 m TT

23

24

25

26

27

28

29

30

Jul | 1

2

3

4

5

6