Sun Mon Tue Wed Thu Fri Sat

26

27

  • Lifting: Back Rack Barbell Lunges and Barbell Hip Thrusts
  • Alt EMOM 16 mins: Row Calories, Wall Balls and Pull-ups

28

  • Power Clean & Jerk 2-2-2-2-2-2-2-2-2-2
  • Every 2 mins for 20 mins: Assault Bike Calories and Power Clean & Jerks
  • 2 RFT: Push Jerks and Toes-to-bars

29

  • Lifting: Close Grip Bench Press and Deficit Deadlifts
  • Row : 5x 2 mins
  • Kettlebell Swing (Russian) 100

30

  • 1 Power Snatch + 1 Snatch Balance + 2 Overhead Squat 1-1-1-1-1-1-1-1-1-1
  • 4x AMRAP 3 mins: Hang Power Cleans, Push-ups and Air Squats

May | 1

  • Thruster 3-3-3-2-2-2-1-1-1-1
  • Every 2 mins for 6 mins: Pull-ups and Thrusters
  • Every 2 mins for 6 mins: Chest-to-bar Pull-ups and Thrusters
  • Every 2 mins for 8 mins: Ring Muscle-ups and Thrusters
  • FT: Alternating Dumbbell Snatches and Dumbbell Power Cleans

2

  • 21-15-9: Front Squats, Lateral Burpee Over Bars, and Handstand Push-ups
  • Assault Bike (Calories)s : 1x50
  • 4 RFT: Wall Balls, Toes-to-bars and Sumo Deadlift High-pulls
  • FQ: Incline Push-ups, Strict Pull-ups, Banded Pull Aparts, and 3 more

3

4

  • Lifting: Split Squats and Single Leg Deadlifts
  • AMRAP 13 mins: Row Calories, Wall Balls, Overhead Walking Lunges, and Double Unders

5

  • Jerk 5-5-5-5-5-5-5-5-5-5
  • Ring Muscle Ups : 10x3
  • 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1: Kettlebell Swing (American)s and Burpees

6

  • Every 1 min for 10 mins: Row Calories
  • Deadlift 10-10-10-10-10-10-10-10-10-10
  • Every 1 min for 10 mins: Toes-to-bar

7

  • AMRAP 3 mins: 200 m, Dumbbell Thrusters and Pull-ups
  • AMRAP 3 mins: Assault Bike Calories and Single Arm Dumbbell Hang Clean & Jerks
  • AMRAP 3 mins: Burpees and Dumbbell Lunges
  • AMRAP 3 mins: Dumbbell Squat Cleans and Handstand Push-ups
  • AMRAP 3 mins: Dumbbell Snatches and Russian Twists
  • AMRAP 3 mins: 400 m and Dumbbell Power Cleans
  • AMRAP 3 mins: Dumbbell Front Squats and Bar Muscle-ups
  • AMRAP 3 mins: Air Squats and Dumbbell Push Jerks
  • AMRAP 3 mins: Burpee Deadlifts and Devil Press
  • AMRAP 3 mins: Toes-to-bars and Dumbbell Hang Power Snatches

8

  • Lifting: Snatches and Overhead Squats
  • Every 2 mins for 10 mins: Assault Bike Calories and Snatches
  • Every 2 mins for 10 mins: Assault Bike Calories and Overhead Squats
  • AMRAP 7 mins: Wall Balls and Double Unders

9

  • FT: Rows, 400 m and Rows; Clean & Jerks, Clean & Jerks and Clean...

10

11

  • Lifting: Tempo Back Squats and Barbell Hip Thrusts
  • 10-9-8-7-6-5-4-3-2-1: Dumbbell Thrusters, Toes-to-bars and Burpees

12

  • Power Snatch 5-4-3-2-1
  • Every 4 mins for 20 mins: Rows and Power Snatches
  • AMRAP 10 mins: Russian Kettlebell Swings, Push-ups and Rope Climbs

13

  • Alt EMOM 20 mins: Push Jerks and Wall Balls
  • AMRAP 10 mins: Assault Bike Calories and Ring Muscle Ups

14

  • Lifting: Back Rack Barbell Lunges and Romanian Deadlifts
  • 10 RFT: Front Squats and Toes-to-bars
  • Banded Woodchoppers : 2x100
  • 3 RFQ: Reverse Band Skull Crushers and Banded Bicep Curls

15

  • 2x AMRAP 6 mins: Power Cleans, Bench Press and Double Unders
  • 2x AMRAP 6 mins: 200 m, Rows and American Kettlebell Swings

16

  • 2 RFT: Row Calories, Burpees, Assault Bike Calories and Overhead Squats

17

18

  • Front Squat : 5-5-3-3-1-1
  • Alt EMOM 15 mins: Row Calories, Wall Balls and Russian Kettlebell Swings

19

  • Lifting: Hang Power Snatches and Hang Power Cleans
  • Every 1 min for 7 mins: Pull-ups and Hang Power Snatches
  • Every 1 min for 7 mins: Burpees and Hang Power Cleans
  • Every 1 min for 7 mins: Pull-ups and Hang Power Snatches
  • Every 1 min for 7 mins: Burpees and Hang Power Cleans
  • 4 RFQ: Hanging Oblique Knee Raises, Strict Hanging Knee Raises, and Strict Hanging Knee Raises

20

  • Lifting: Push Jerks and Dumbbell Bent Over Rows
  • Double Unders : 5x75
  • AMRAP 15 mins: Air Squats, Push-ups, Alternating Dumbbell Snatches and 3 more

21

  • Lifting: Back Rack Barbell Lunges and Single Leg Deadlifts
  • 7 RFT: Assault Bike Calories, Toes-to-bars and Deadlifts

22

  • Clean : 3-3-2-2-1-1-1
  • FQ: Db Benches, Tricep Push Downs, Dumbbell Lateral Raises and 2 more

23

  • FT: 3x Assault Bike Calories and Pull-ups; 3x Wall Balls and American...

24

25

  • Lifting: Power Cleans, Front Squats and Split Jerks
  • Murph

26

  • Wendler Deadlift: Week 1
  • Assault Bike Calories : 4x25
  • 10 RFT: Wall Balls, Straight Leg Sit-ups and Double Unders

27

  • Lifting: Push Press and Supinated Barbell Bent Over Rows
  • 6 RFT: Toes-to-bars, Row Calories and American Kettlebell Swings
  • Banded Pull Aparts : 1x100

28

  • Wendler Back Squat: Week 1
  • AMReps 15 mins (10,11,12,...): Hang Power Cleans, Pull-ups, Front Squats and Lateral Burpee Over Bars

29

30

31

Jun | 1

2

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4

5

6