Mon Tue Wed Thu Fri Sat Sun

27

  • Murph

28

  • AMRAP 30 mins: Bike Calories, Overhead Plate Holds, Row Calories and 4 more

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

31

  • Back Squat : 3-3-3-3-3
  • Every 2 mins for 14 mins: Back Squats, Burpee Over Bars and Push Jerks

Jun | 1

  • AMRAP 25 mins: Assault Bike Calories, Double Unders, Dumbbell Hang Power Cleans and Double Unders
  • Burpees : 100 Reps for Time

2

  • Burpees : 100 Reps for Time

3

  • Alt EMOM 8 mins: Rope Climbs and Double Kettlebell Press
  • AMRAP 15 mins: Kettlebell Push Press, Rope Climbs and Row Calories

4

  • Burpees : 100 Reps for Time
  • Burpees : 100 Reps for Time
  • Deadlift : 5x5 at 70% 1RM
  • 4 RFT: Chest-to-bar Pull-ups, Deadlifts and 400 m

5

  • Every 1 min for 10 mins: Hang Power Snatch + Hang Snatch + Overhead Squat
  • Chipper: Double Unders, Burpee Over Bars, Hang Power Snatches and 4 more
  • Burpees : 100 Reps for Time

6

  • Burpees : 100 Reps for Time

7

  • 5x AMRAP 4 mins: Assault Bike Calories and Single Arm Dumbbell Front Squats
  • Burpees : 100 Reps for Time
  • AbMat Sit-up : 100 Reps for Time

8

  • Alt EMOM 20 mins: Burpees and Ground-to-Overheads

9

10

  • Burpees : 100 Reps for Time
  • CrossFit Games Open 19.4 - Rx'd
  • Burpees : 40 Reps for Time

11

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

12

  • Burpees : 100 Reps for Time
  • Every 2 mins for 10 mins: 1 Squat Clean + 2 Front Squat
  • AMRAP 14 mins: Squat Cleans, Double Unders and Toes-to-bars

13

  • Burpees : 100 Reps for Time
  • "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
  • Burpees : 100 Reps for Time

14

  • Burpees : 200 Reps for Time

15

16

  • Burpees : 100 Reps for Time

17

  • Chipper: Bike Calories, Double Unders, Box Jump Overs and 5 more
  • Burpees : 100 Reps for Time

18

  • 6x AMRAP 3 mins: Handstand Push-ups, Bumper Plate Ground-to-Overheads and Sprints
  • Burpees : 100 Reps for Time
  • Alt EMOM 10 mins: Handstand Walk Practices and 100 m

19

  • Every 3 mins for 18 mins: Squat Snatch + 2 Overhead Squat
  • AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row Calories
  • Burpees : 100 Reps for Time

20

  • Alt EMOM 8 mins: Farmer Carries and Push-ups
  • Alt EMOM 8 mins: Suitcase Walking Lunges and Single Arm Kettlebell Push Press
  • FT: Banded Bicep Curls and Banded Tricep Pull Downs
  • Burpees : 100 Reps for Time

21

  • Tempo Back Squat 5x3
  • FT: Deadlifts, Bar Facing Burpees, Deadlifts, and 9 more

22

  • Burpees : 100 Reps for Time
  • Burpees : 100 Reps for Time

23

  • Burpees : 100 Reps for Time

24

  • Ring Rows (False Grip)s : 3x5, rest 30 secs
  • Alt EMOM 10 mins: Muscle-ups and Jerks
  • 3 RFT: Jerks, Muscle-ups and Bike Calories
  • Burpees : 100 Reps for Time

25

  • Burpees : 100 Reps for Time
  • 50-40-30-20-10: Double Unders, Sit Ups and 400 m

26

  • Burpees : 100 Reps for Time

27

28

29

30