Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph

28

  • FT: Rows, Double Unders, and Sit-ups

29

30

  • Deadlift : 3-3-3-3
  • AMRAP 15 mins: 400 m, Deadlifts and Handstand Push-ups

31

  • Power Snatch : 1-1-1-1-1
  • 3 RFT: Burpee Over Dumbbells and Dumbbell Power Clean & Jerks

Jun | 1

  • AMRAP 22 mins: Push Press, Kettlebell Swings and Box Jumps

2

3

4

  • Front Squat : 3-3-3
  • FT: Muscle-ups, Thrusters, Rows and 2 more

5

  • Squat Snatch : 1-1-1-1-1
  • "Death By" - Burpee Box Jumps : 1 rep + 1 rep / 1 min

6

  • AMRAP 15 mins: Rope Climbs, Kettlebell Swings and AbMat Sit-ups

7

  • Lifting: Deadlifts and Bent Over Barbell Rows
  • AMRAP 12 mins: Strict Handstand Push-ups, Deadlifts and Double Unders

8

  • Partner AMRAP 25 mins: 400 m, Dumbbell Push Press, Pull-ups and 4 more

9

10

  • 4 RFT: 400 m and Air Squats
  • Front Squat 2-2-2

11

  • Bench Press : 10-8-6-4-2
  • FT: Rows, Alternating Dumbbell Snatches and Toes-to-bars

12

  • Deadlift + Hang Power Clean + Push Jerk 1-1-1
  • AMRAP 12 mins: Deadlifts, Hang Power Cleans and Push Jerks

13

14

  • Strict False Grip Supine Ring Rows : 5x4
  • Strict Ring Dips : 5x4
  • 3 RFT: Pull-ups, Power Snatches, Ring Dips and Row Calories

15

16

17

  • Lifting: Deadlifts and Hollow Rocks
  • 3 RFT: 400 m, AbMat Sit-ups and Deadlifts

18

  • Front Squat : 1 Rep Max
  • 3 RFT: Medicine Ball Cleans, Row Calories and Strict Handstand Push-ups

19

  • Push Press : 2-2-2-2-2
  • AMRAP 5 mins: Bar Muscle-ups and Devil Press
  • AMRAP 5 mins: Single Dumbbell Box Step-ups and Double Unders

20

21

  • Overhead Squat : 5-5-5
  • 7 RFT: Overhead Squats, Toes-to-bars and Run (medicine ball)s

22

23

24

  • Power Clean (Touch & Go) 3-3-3
  • AMRAP 18 mins: 200 m, Power Cleans and Chest-to-bar Pull-ups

25

  • Push Press 1-1-1-1-1
  • 21-18-15-12-9-6-3: Sumo Deadlift High Pulls and Push Jerks

26

27

28

29

30

Jul | 1

2

3

4

5

6