Sun Mon Tue Wed Thu Fri Sat

26

27

  • Back Squat : 3 Rep Max
  • Back Squat : 2 Rep Max
  • 5 RFT: Double Dumbbell Hang Snatches and Double Unders

28

  • Strict Handstand Push-ups : Max Set
  • Strict Pull-ups : Max Set
  • 4 RFT: Wall Balls, Hang Power Cleans, and 400 m

29

30

  • Snatch + Overhead Squat 1-1-1-1-1-1
  • Snatch : 1 Rep Max

31

  • Clean & Jerk : 1 Rep Max
  • Alt EMOM 10 mins: Burpee Box Jump Overs and Kettlebell Swings
  • Alt EMOM 10 mins: Burpee-to-6" Targets and Bar Muscle-ups
  • Toes-to-bars : Max Set
  • Ring Muscle Ups : Max Set
  • 21-15-9: Thrusters, Chest-to-bar Pull-ups, and Row Calories

Jun | 1

  • FT: Sandbag Carries, Rope Climbs, Squat Cleans and 6 more

2

  • AMRAP 22 mins: Power Snatches, Box Jump Overs, and Handstand Push-ups

3

  • Every 1:30 for 15 mins: Ring Muscle Ups

4

5

  • 4 RFT: Toes-to-bars, Kettlebell Swings, and 400 m
  • Snatch Balance 4x2

6

  • Every 3 mins for 18 mins: Overhead Squats and Bar Facing Burpees
  • Ring Dip (Weighted) 3-3-3-3-3
  • Back Squat : 5x3

7

8

  • Chipper: Clean & Jerks, Chest-to-bar Pull-ups, 400 m and 6 more
  • Power Clean + Hang Squat Clean + Thruster : 1 Rep Max

9

10

11

  • 50-40-30-20-10: Hang Power Cleans, Shoulder-to-Overheads and GHD Sit-ups

12

  • Nancy

13

  • Every 1 min for 10 mins: Snatch + Overhead Squat

14

15

  • 2 RFT: Double Unders, Row Calories, Russian Kettlebell Swings, and 2 more

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Jul | 1

2

3

4

5

6