Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph

28

  • 4 RFQ: Rows, 400 m and Farmer Carries

29

  • Push Press : 5-5-5-5-5
  • 3x AMRAP 8 mins: Double Unders, Handstand Push-ups, and Airdyne Bikes
  • Run 1 mi TT

30

31

  • FT: Front Squats, Toes-to-bars and Kettlebell Swings

Jun | 1

  • AMRAP 15 mins: 400 m, Hang Power Cleans and Synchronized Hand Release Push-ups
  • Power Clean : 2-2-2-2-2
  • Push Jerk : 2-2-2-2-2

2

  • Bike 12 m TT
  • Run (Jog) 1 m TT

3

4

5

6

  • 3 RFQ: Kettlebell Dragon Press, Single Leg Lateral Box Step-ups and External Shoulder Rotations
  • Power Clean+Hang Power Clean : 1 Rep Max

7

8

  • AMRAP 10 mins w/ Buy-in: Power Cleans, Chest-to-bar Pull-ups, Double Unders and Clean & Jerks
  • Clean & Jerk : 1 Rep Max

9

10

  • Lap Swim 1000 m TT
  • Overhead Squat : 1-1-1-1-1-1-1
  • Ryan

11

  • 5 RFT: 400 m, Double Unders and Kettlebell Swings

12

  • 8 RFT: Deadlifts and Push-ups

13

14

  • 5 RFT: Rows, Front Squats, GHD Sit-ups and Box Jumps
  • Split Jerk : 1-1-1-1-1

15

16

17

  • 15-12-9: Dumbbell Thrusters and Weighted Pull-ups
  • Deadlift : 4-4-4-4

18

  • Every 4 mins for 32 mins: 200 m, Burpees and Push-ups

19

  • Strict Press 3-3-3-3-3
  • 5 RFT: Front Rack Lunges and Rope Climbs

20

  • Bike Ride (Road Bike) 5.78 m TT
  • Run 2 m TT

21

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

22

23

24

  • Isabel

25

26

27

28

29

30

Jul | 1

2

3

4

5

6