Mon Tue Wed Thu Fri Sat Sun

27

  • Murph
  • Run 1 mi TT

28

  • AMRAP 12 mins: Assault Bikes, Dumbbell Snatches and Plank Holds
  • AMRAP 12 mins: Row Calories, Single Arm Dumbbell Push Press and L-Sit Holds
  • AMRAP 12 mins: 350 m, Single Arm Dumbbell Hang Power Cleans and GHD Sit-ups

29

30

  • Back Squat : 2 Rep Max
  • FT: Thrusters, 400 m and Devils Press

31

  • Handstand Push-ups : 5x5
  • Strict Pull-ups : 5x5
  • 21-15-9: Pull-ups, Push Press and Assault Bike Calories

Jun | 1

  • FT: 5x Burpee Jump Over (Partner In Plank)s and Plank Holds; 5x Walking Lun

2

3

  • Reverse Barbell Lunge 3-3-3-3-3
  • 3 RFT: 400 m, Wall Balls and Burpees

4

  • Handstand Push-ups : 5x3
  • Strict Pull-ups : 5x3
  • AMRAP 8 mins: Dumbbell Push Press, Pull-ups and Box Jumps

5

  • Row 5000 m TT

6

  • Every 1 min for 10 mins: Hang Squat Clean + Front Squat
  • 5x RFT: Deadlifts, Burpee Over Bars, and Jump Rope Singles

7

8

  • Front Squat : 3-3-3-3-3
  • AMRAP 20 mins: Dumbbell Snatches, Kettlebell Swings, Walking Lunges and 200 m
  • Swim : 10x 50 m, every 1:30

9

10

  • Back Squat : 3-3-3-3-3
  • AMRAP 10 mins: Thrusters, Kettlebell Swings and Chest-to-bar Pull-ups

11

  • Close Grip Bench Press : 3-3-3-3-3
  • 5 RF-ME: 200 m and Handstand Push-ups

12

13

  • Push Press : 5-5-5-5-5
  • AMRAP 10 mins: Push Press, Assault Bike Calories, and Hollow Holds

14

15

16

17

  • Ring Dips : 5x5
  • Ring Pull-ups : 5x3
  • 2x AMRAP 3 mins: Chest-to-bar Pull-ups and Burpee Box Jump Overs

18

  • Front Squat : 3-3-3-3-3
  • Chipper: Walking Lunges, Wall Balls, Toes-to-bars, and 4 more

19

20

  • Sots Press 5-5-5-5-5
  • FT: 800 m, Rows, Assault Bikes and 4 more

21

22

  • AMRAP 8 mins: Dumbbell Hammer Curls, Dumbbell Strict Press, Dumbbell Hammer Curls, and 17 more
  • 3 RFT: Row Calories, Burpee-to-6" Targets, Shuttle Runs, and 2 more

23

24

  • Back Squat 5-5-3-2-6

25

26

27

28

29

30