2011 11 05 15.07.04
Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jun | 1

  • Personal record icon width 15 Baseline
  • Workout icon width 15 Chipper: Pull-ups, Push-ups, AbMat Sit-ups and 2 more
  • Workout icon width 15 Every 1 min for 10 mins: Clean & Jerk

2

  • Personal record icon width 15 Back Squat 3x6
  • Workout icon width 15 5 RFT: Burpees, Power Snatches and 250 m

3

4

5

6

7

8

  • Workout icon width 15 Jerk : 1 Rep Max
  • Workout icon width 15 Farmers Walk (Kettlebell) : 5 mins
  • Workout icon width 15 AMRAP 5 mins: Kettlebell Swing (Russian)s and Kettlebell Deadlifts

9

  • Workout icon width 15 Back Squat 3x6
  • Workout icon width 15 4 RFT: Pistols (Alternating Legs)s and Power Cleans

10

  • Workout icon width 15 4 RFT: 400 m, Hang Power Cleans, Pull-ups, and Lateral Burpee (Over Barbell)s

11

12

13

  • Workout icon width 15 Pause Front Squat 3x3, rest 2 mins
  • Workout icon width 15 Shoulder Press : 3x12 at 60% 1RM
  • Workout icon width 15 AMRAP 10 mins: Kettlebell Swing (Russian)s and AbMat Sit-ups

14

  • Personal record icon width 15 Row : 5x 200 m, rest 1 min
  • Workout icon width 15 Alt EMOM 16 mins: Power Cleans and Box Jumps
  • Workout icon width 15 3 RFT: Strict Pull-ups, Push Up (Deficit)s, Deck Squats and Dumbell Manmakers

15

  • Workout icon width 15 FT: 400 m; 5x Power Snatches and Overhead Squats; Med Ball Runs
  • Workout icon width 15 Tempo Back Squat 3x5
  • Workout icon width 15 Db Lateral Box Step Up : 3x15, rest 1:30

16

  • Workout icon width 15 Jerk : 3 @ 65%, 3 @ 65%, 3 @ 65%, 3 @ 65%, 2 @ 70%, 2 @ 70%, 2 @ 70%, 2 @ 7...
  • Workout icon width 15 Bent Over Barbell Row 4x8, rest 1 min
  • Workout icon width 15 Alt EMOM 18 mins: Row Calories, Double Unders and Toes-to-bars

17

  • Workout icon width 15 Miagi

18

19

20

21

  • Workout icon width 15 3 RFT: Pull-ups, Push Up (Deficit)s, Pistol Squats and Turkish Get Ups
  • Workout icon width 15 Alt EMOM 16 mins: Power Cleans and Jumping Alternating Lunges

22

  • Workout icon width 15 Back Squat 3x5, rest 2 mins
  • Workout icon width 15 Db Lateral Box Step Up : 3x12, rest 1:30
  • Workout icon width 15 Schlitz

23

  • Workout icon width 15 Jerk : 2 @ 70%, 2 @ 70%, 2 @ 70%, 2 @ 70%, 2 @ 75%, 2 @ 75%, 2 @ 75%, 2 @ 7...
  • Personal record icon width 15 Bent Over Barbell Row 4x8, rest 1 min
  • Workout icon width 15 Chipper: 200 m, Box Jumps, Wall Balls, 2 and more

24

25

26

27

  • Workout icon width 15 Front Squat Pause : 3x3, rest 2 mins
  • Workout icon width 15 Shoulder Press 3x8
  • Workout icon width 15 AMRAP 10 mins: Ball Slams and Row Calories

28

  • Workout icon width 15 Alt EMOM 16 mins: Power Cleans and Air Squats
  • Workout icon width 15 Row : 5x 200 m, rest 1 min
  • Workout icon width 15 3 RFT: Strict Pull Up + Chin Over Bar Holds, Dumbbell Floor Press, Deck Squats and 1 Arm Db Press

29

30

  • Workout icon width 15 Jerk : 2 @ 75%, 2 @ 75%, 2 @ 75%, 2 @ 80%, 2 @ 80%, 2 @ 80%, 1 @ 85%, 1 @ 8...
  • Workout icon width 15 Bent Over Barbell Row 4x8, rest 1 min
  • Workout icon width 15 FT: Deadlifts, Double Unders, Deadlifts, 5 and more

Jul | 1

2