Mon Tue Wed Thu Fri Sat Sun

27

  • 4 RFQ: Seated Barbell Strict Press, Single Arm Dumbbell Rows and V-ups
  • 5 RFT: Alternating Dumbbell Snatches and 400 m

28

  • FT: Back Squats, Double Unders, Handstand Walks and 27 more

29

30

31

  • Snatch : 3 @ 60%, 3 @ 65%, 3 @ 70%, 2 @ 78%, 2 @ 80%, 2 @ 83%, 1 @ 85%, 1 @ 8...
  • AMRAP 3 mins: Bar Facing Burpees and Hang Power Cleans
  • 7 RFQ: Dumbbell Strict Press, Dumbbell Push Press, Sandbag Bear Hug Lunges and 2 more

Jun | 1

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

2

3

4

  • FT: Row Calories, Burpee Over Rowers, Toes-to-bars and 2 more
  • FT: Wall Balls, Burpees, GHD Sit-ups and 2 more

5

  • 7 RFQ: Trap Bar Deadlifts and Kettlebell Swings
  • AMRAP 7 mins: Box Jumps and Bar Muscle-ups
  • Bench Press : 1 Rep Max
  • Alt EMOM 15 mins: Bench Press, Handstand Walks and Double Unders

6

7

8

  • 4 RFQ: Double Kettlebell Cleans, Strict Chin-ups, Sandbag Runs and 3 more
  • Power Clean + Hang Squat Clean + Thruster : 1 Rep Max
  • Chipper: Clean & Jerks, Chest-to-bar Pull-ups, 400 m and 6 more

9

10

  • 3 RFQ: Back Rack Reverse Lunges and Back Squats
  • 3 RFT: Bar Muscle-ups, Air Squats and Double Unders

11

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

12

  • Nancy

13

14

  • Bench Press : 5x5 at 75% 1RM, rest 2 mins
  • FT: Bike Calories and Burpee Pull-ups

15

  • 4 RFQ: Double Kettlebell Strict Press, Sandbag Reverse Lunges and GHD Sit-ups
  • AMRAP 8 mins: Kettlebell Snatches and Double Unders
  • 6 RFT: Burpees, Box Jumps, Pull-ups, 2 and more

16

17

  • AMRAP 15 mins: Row or Bike Calories, Toes-to-bars and Double Kettlebell Push Press

18

  • Back Squat : 1 Rep Max
  • 3 RFT: Back Squats and 400 m

19

  • FT: 800 m, GHD Sit-ups, Burpee-to-Plates and 2 more
  • Back Rack Barbell Lunge : 8-8-8-8-8

20

21

22

23

24

25

26

27

28

29

30