Sun Mon Tue Wed Thu Fri Sat

26

27

  • 3 RFT: Row Calories, Single Arm Dumbbell Push Press, Push-ups, and Burpees

28

29

30

May | 1

  • Small

2

  • AMRAP 5 mins: Lateral Burpee Over Bars, Power Cleans, and Echo Bike Calories
  • AMRAP 5 mins: Lateral Burpee Over Bars, Power Cleans, and Echo Bike Calories
  • AMRAP 5 mins: Lateral Burpee Over Bars, Power Cleans, and Echo Bike Calories

3

  • FT: Bench Press, Bench Press, Bench Press, and 6 more
  • 4 RFT: Barbell Curls, Barbell Skull Crushers, Banded Bicep Curls, and Push-ups

4

  • FT: Echo Bike Calories, Hang Power Snatches, Thrusters, and 12 more

5

6

  • AMRAP 9 mins: Kettlebell Swings, Burpees, Kettlebell Swings, and Box Jumps

7

  • Single Arm Db Bent Over Row 4x12
  • Floor Press 3x30, rest 1 min
  • 3x RFT: Barbell Curls and Rear Delt Flies
  • 4 RFT: Barbell Row-to-Chests, Push-ups, Dumbbell Curls, and Band Tricep Push Downs

8

  • FT: 400 m, Deadlifts, Lateral Bar Burpees and 800 m

9

  • FT: 3x Echo Bike Calories and Hang Squat Cleans; 3x Echo Bike Calories and
  • Incline Bench Press 12-10-8-6-3-3-3-3

10

  • Chipper: Row Calories, Alternating Dumbbell Snatches, Double Dumbbell Hang Clean & Jerks, and 4 more

11

  • FT: Strict Handstand Push-ups and Assault Bike Calories
  • 4 RFT: Dumbbell Bicep Curls and Dumbbell Skull Crushers

12

13

14

15

  • FQ: Row Calories, Row Calories, Row Calories, and 6 more

16

  • 25-20-15-10: Row (calories)s and Box Jumps

17

18

19

  • 5 RFT: Row Calories, Kettlebell Goblet Squats, Push-ups, and 3 more

20

  • Deadlift : 3x10

21

22

  • Skull Crusher 3x10, rest 2 mins
  • Barbell Row-to-Chest 12-11-11, rest 2 mins
  • 3 RFT: Rear Delt Flies and Barbell Glute Bridges
  • 3 RFT: Barbell Curls and Scap Push-ups
  • Every 3 mins/2 mins: Row Calories

23

24

25

26

27

28

29

30

31

Jun | 1

2

3

4

5

6