Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph

28

29

  • Every 1 min for 10 mins: Power Clean + High Hang Squat Clean + Front Squat
  • AMRAP 10 mins: Power Cleans, Wall Balls, Power Cleans and 17 more

30

  • 4 RFT: Rows, Bumper Plate Ground-to-Overheads and Overhead Lunges

31

  • Back Squat : 3-3-3-3-3

Jun | 1

2

3

  • AMRAP 15 mins: Kettlebell Push Press, Rope Climbs and Row Calories

4

  • Deadlift : 5x5 at 70% 1RM
  • 4 RFT: Chest-to-bar Pull-ups, Deadlifts and 400 m

5

6

7

  • 5x AMRAP 4 mins: Assault Bike Calories and Single Arm Dumbbell Front Squats

8

9

10

11

  • Push Press : 5x5
  • FT: 800 m, Push Press, 800 m and 3 more

12

  • Every 2 mins for 10 mins: 1 Squat Clean + 2 Front Squat
  • AMRAP 14 mins: Squat Cleans, Double Unders and Toes-to-bars

13

  • "Tabata" - Bumper Plate Ground To Overhead : 8 x 20 secs / 10 secs
  • "Tabata" - Box Jumps : 8 x 20 secs / 10 secs
  • "Tabata" - Bottom-To-Bottom Air Squats : 8 x 20 secs / 10 secs
  • "Tabata" - Bike Calories : 8 x 20 secs / 10 secs
  • "Tabata" - Double Kettlebell Front Rack Hold : 8 x 20 secs / 10 secs

14

  • Alt EMOM 20 mins: Row Calories and Burpees

15

16

17

  • Chipper: Bike Calories, Double Unders, Box Jump Overs and 5 more

18

  • 6x AMRAP 3 mins: Handstand Push-ups, Bumper Plate Ground-to-Overheads and Sprints

19

  • Every 3 mins for 18 mins: Squat Snatch + 2 Overhead Squat
  • AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row Calories

20

21

22

23

24

25

26

27

28

29

30

Jul | 1

2

3

4

5

6