Sun Mon Tue Wed Thu Fri Sat

26

27

  • Partner Murph

28

  • AMRAP 9 mins: 200 m, Burpees and Double Unders
  • Every 2 mins for 12 mins: Back Squat
  • 4 RFT: Burpees and Russian Kettlebell Swings

29

30

  • FT: 400 m, Bear Crawls and 200 m
  • Every 2 mins for 12 mins: Shoulder Press
  • AMRAP 12 mins: 200 m, Box Jumps, Power Cleans and AbMat Sit-ups

31

  • Power Clean : 2-2-2-2-2
  • FT: Broad Jumps, 400 m and Broad Jumps
  • FT: 200 m and Power Clean & Jerks

Jun | 1

2

3

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

4

5

6

  • AMRAP 20 mins: Burpees, Row (calories)s, AbMat Sit-ups and 2 more

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

  • 4 RFT: Rows, Wall Balls, and Box Step-ups
  • Bench Press 10-8-6-4-2-1

9

10

  • 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

11

  • FT: 200 m; 10x Burpees and Dumbbell Thrusters; 400 m
  • 2-4-6-8: Wall Balls and Pull-ups
  • Barbell Good Morning : 10-10-10

12

  • 3 RFT: Burpees, Walking Lunges, and AbMat Sit-ups
  • Every 1 min for 10 mins: Power Clean & Jerk
  • AMRAP 10 mins: Box Jumps, Dumbbell Push Press and Toes-to-bars

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

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

25

26

  • "Tabata" - Kettlebell Swing (Russian)s : 8 x 20 secs / 10 secs
  • Power Clean : 1-1-1-1-1
  • AMRAP 4 mins: 200 m and Power Cleans
  • AMRAP 3 mins: 200 m and Power Cleans
  • AMRAP 2 mins: 200 m and Power Cleans

27

28

29

30

Jul | 1

2

3

4

5

6