Sun Mon Tue Wed Thu Fri Sat

26

27

28

  • Every 6 mins for 24 mins: Rows, Kettlebell Swings, Burpees and 2 more

29

30

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

31

  • 5 Strict Press + 5 Push Press 1-1-1-1-1
  • AMRAP 7 mins: Rows and Dumbbell Push Press
  • AMRAP 7 mins: 200 m, Box Jumps and Kettlebell Swings

Jun | 1

2

3

  • Back Squat With 2 Sec Pause 3-3-3-3, rest 2 mins
  • 5 RFT: Dumbbell Front Squats, Single Arm Dumbbell Clean & Jerks and Jump Rope Singles

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

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

7

8

9

10

  • Chipper: Dumbbell Front Squats, Dumbbell Overhead Carries, Dumbbell Shoulder-to-Overheads and 3 more

11

12

  • 4 RFQ: Push Press and Farmer Carries
  • AMRAP 10 mins: Rows, Burpee Over Rowers and Reverse Lunges
  • AMRAP 10 mins: Medicine Ball Cleans, Push-ups and Sit-ups

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Jul | 1

2

3

4

5

6