Sun Mon Tue Wed Thu Fri Sat

26

27

28

  • Alt EMOM 18 mins: Posted Single Leg Deadlifts, Posted Single Leg Deadlifts, Barbell Hip Thrusts and Reverse Snow Angels
  • AMRAP 12 mins: Bar Muscle-ups, Dumbbell Hang Power Cleans and Dumbbell Reverse Lunges
  • Weight Vest Run 1 mi TT

29

  • Alt EMOM 30 mins: 400 m, Wall Balls, 400 m and 2 more
  • Landmine Row (Single Arm) 3x10
  • Landmine Squat To Press : 10-10-10

30

  • 2 RFQ: Air Dyne Reps and Farmers/Waiters Walks
  • Alt EMOM 10 mins: Strict Press, Strict Press, Strict Press and 2 more
  • Strict Press 2x8
  • 3 RF-ME: Air Dyne Reps, Push-ups and Rows
  • 3 RF-ME: Air Dyne Reps, Push-ups and Row Calories

31

  • Squat Clean & Jerk : 30 Reps for Time
  • Clean & Jerk 1-1-1-1-1-1-1-1-1-1-1-1, rest 2 mins
  • Back Squat : 5x5
  • Toes-to-bars : 5x10

Jun | 1

  • Murph

2

3

  • Fran
  • Lifting: Bulgarian Split Squats, Dynamic Bulgarian Split Squat Jumps and Ab Roll Outs
  • Bench Press : 1 Rep Max
  • "Tabata" - Bench Press : 3 x 1 min / 30 secs
  • "Tabata" - Double Unders : 3 x 1 min / 1 min

4

  • Bench Press : 1 Rep Max
  • Barbell Bent Over Row (Supinated Grip) 4x8
  • Knees-to-chests : 4x Max Rep

5

  • 4 RFT: 400 m, Deadlifts and Toes-to-bars
  • Pause Snatch + Snatch 3x2
  • 3 RFQ: Tuck Jumps, Air Squats, Rows, and Air Squats
  • 3 RFQ: Tuck Jumps, Air Squats, Rows, and Air Squats

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Jul | 1

2

3

4

5

6