Sun Mon Tue Wed Thu Fri Sat

26

27

28

  • Murph

29

30

  • Every 2 mins for 12 mins: Shoulder Press
  • AMRAP 12 mins: 200 m, Box Jumps, Power Cleans and AbMat Sit-ups

31

Jun | 1

2

3

4

  • 2 RFT: 200 m, Kettlebell Swings and Air Squats
  • Front Squat : 6x2 at 75% 1RM
  • 3 RFT: Front Squats and Burpee Pull-ups

5

  • 21-15-9: Thrusters and Toes-to-bars

6

  • 30-20-10: Double Unders and Walking Lunges
  • Thruster : 6x2 at 65% 1RM, rest 1 min

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

11

  • 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

12

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

13

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

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
  • Bench Press : 2 Rep Max

25

26

27

28

29

30

Jul | 1

2

3

4

5

6