Sun Mon Tue Wed Thu Fri Sat

26

27

  • FT: Double Unders, Air Squats, Deadlifts and 6 more
  • AMRAP 14 mins: Thrusters, Sit-ups, Sumo Deadlifts and 9 more
  • AMRAP 5 mins: Hollow Hold Flutter Kicks and Plank Shoulder Taps
  • Alt EMOM 12 mins: Dumbbell Snatch + Push Press and Dumbbell Snatch + Push Press

28

  • 4 RFT: Bike Calories and Burpee Box Jump Overs
  • Every 2:30 for 12:30: Hang Power Cleans and Front Squats
  • 3x AMRAP 5 mins: Power Cleans, Deficit Push Ups and Double Unders

29

30

  • AMRAP 5 mins: Strict Press and Goblet Squats
  • Alt EMOM 10 mins: Floor Press and Romanian Deadlifts
  • AMRAP 15 mins w/ Buy-in: 200 m, Air Squats, 200 m and 9 more
  • Squat Clean 2-2-2-2

May | 1

  • AMRAP 5 mins: Sit-ups, Jumping Air Squats and Mountain Climbers
  • Every 2:30 for 12:30: Double Dumbbell Snatches and Dumbbell Renegade Rows
  • 2x AMRAP 7 mins: Devil Press, Mountain Climbers, Devil Press and 17 more

2

3

4

  • "Tabata" - Single Arm Dumbbell Shoulder Press and Mountain Climbers : 5 x 20 secs / 10 secs
  • AMReps 2 mins: Push-ups
  • Alt EMOM 10 mins: Hammer Curls and Strict Press
  • AMReps 2 mins: Push-ups
  • Alt EMOM 16 mins: Double Dumbbell Snatches, Flutter Kicks and Burpees
  • Back Squat : 3-3-3-3-3-3

5

6

7

8

9

  • AMRAP 6 mins w/ Buy-in: Flutter Kicks, Hollow Rocks and Russian Twists
  • 3x AMRAP 5 mins: Russian Kettlebell Swings, Push Press and Up Downs
  • AMRAP 5 mins: Bent Over Rows, Plate Hops and Deadlifts

10

11

  • Row 2500 m TT
  • AMRAP 5 mins: Single Unders, Goblet Squats and Press
  • Alt EMOM 12 mins: Front Squat + 2 Front Rack Lunges and Floor Press
  • Every 3 mins for 12 mins: Double Unders and Thrusters

12

  • 6 RFQ: Strict Press, Push Press and Romanian Deadlifts
  • 30-20-10: Burpee Over Bars and Shoulder-to-Overheads

13

  • 5 RFT: 400 m and Hang Power Cleans

14

15

16

  • AMRAP 5 mins: Alternating Groiner + Rotations, Bent Over Rows and Inchworm Push-ups
  • 4x AMRAP 5 mins: Pull-ups, Push-ups and Air Squats

17

18

19

20

21

22

23

24

  • Run 2.12 m TT

25

  • Murph

26

27

  • FT: Push Press, Burpees, Push Press and 4 more

28

  • AMRAP 5 mins: Mountain Climbers, Single Unders and Bicycle Crunches
  • AMRAP 10 mins: 400 m, Double Unders, Plank Rotations and Wall Sits
  • AMRAP 10 mins: 400 m, Double Unders, Plank Rotations and Wall Sits
  • 3 RFQ: Bicep Curls and Dumbbell Overhead Tricep Extensions

29

30

31

Jun | 1

2

3

4

5

6