Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph

28

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

29

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

30

31

  • AMRAP 12 mins: Double Dumbbell Hang Squat Cleans, Dumbbell Push Jerks, and Burpee Bar Muscle-ups
  • FT: Assault Bike Calories, Burpees, and Assault Bike Calories

Jun | 1

  • Every 1 min for 10 mins: Burpees
  • AMRAP 45 mins w/ Buy-in: Assault Bikes, Wall Balls, Burpee Box Jump Overs, and 30 more
  • Alt EMOM 14 mins: Power Clean + Hang Squat Clean + Front Squats and GHD Hip Extensions

2

  • Every 1 min for 10 mins: Burpees
  • FT: 800 m, Deadlifts, 1 mi, and 2 more
  • Alt EMOM 10 mins: Handstand Push-ups and Muscle-ups

3

  • Every 1 min for 10 mins: Burpees
  • Alt EMOM 8 mins: Rope Climbs and Double Kettlebell Press
  • AMRAP 15 mins: Kettlebell Push Press, Rope Climbs and Row Calories

4

5

  • Every 1 min for 10 mins: Burpees
  • Every 1 min for 10 mins: Burpees
  • Back Squat : 2-2-2-2-2

6

  • Every 1 min for 10 mins: Burpees
  • Alt EMOM 12 mins: Clean & Jerks and AbMat Sit-ups
  • AMReps 1 min: External Obliques

7

  • Every 1 min for 10 mins: Burpees
  • 5x AMRAP 4 mins: Assault Bike Calories and Single Arm Dumbbell Front Squats

8

  • AbMat Sit-up : 100 Reps for Time
  • AMReps 5 mins: Assault Bike Calories
  • AMReps 5 mins: AbMat Sit-ups
  • Bike Erg : 5 mins
  • AMReps 5 mins: Wall Balls
  • AMReps 5 mins: Double Unders
  • AMReps 5 mins: Burpee Pull-ups
  • Burpees : Max Set

9

  • FT: 2x Squat Cleans, Burpee Over Bars, and 800 m; 2x Squat Cleans, Burpee O

10

  • "Death By" - Burpees : 1 rep + 1 rep / 1 min

11

12

  • FT: 800 m, Push Press, 800 m and 3 more
  • Every 1 min for 10 mins: Burpees
  • Every 2 mins for 10 mins: 1 Squat Clean + 2 Front Squat
  • AMRAP 14 mins: Squat Cleans, Double Unders and Toes-to-bars
  • Every 1 min for 10 mins: Burpees

13

  • Burpees : 100 Reps for Time
  • AMReps 20 mins: Assault Bike Calories

14

  • Alt EMOM 20 mins: Row Calories and Burpees

15

  • Every 1 min for 10 mins: Burpees

16

  • 10 RFT: Burpees, Air Squats, and AbMat Sit-ups

17

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

18

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

19

  • Burpees : 100 Reps for Time
  • Every 1 min for 10 mins: Burpees

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 Front Squat 5x3
  • 9-7-5-15-12-9: Front Squats and Bar Facing Burpees

22

  • Burpees : Max Set
  • FT: Power Cleans, Pull-ups and Double Unders
  • FT: Burpees, Sandbag Bear Hug Holds, Burpees, and 16 more

23

24

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

25

  • Burpees : Max Set

26

  • Burpees : 100 Reps for Time
  • Every 1:30 for 12 mins: Squat Clean

27

28

29

30

Jul | 1

2

3

4

5

6