Mon Tue Wed Thu Fri Sat Sun

27

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

28

  • 5 RFT: Alternating Dumbbell Snatches and 400 m

29

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

30

  • FT: 1 mi, Muscle-ups, Bike Calories and 2 more

31

Jun | 1

  • 7 RFQ: Dumbbell Strict Press, Dumbbell Push Press, Sandbag Bear Hug Lunges and 2 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

  • Bench Press : 1 Rep Max
  • Alt EMOM 15 mins: Bench Press, Handstand Walks and Double Unders

6

7

8

9

10

11

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

12

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

13

14

  • Bench Press : 5x5 at 75% 1RM, rest 2 mins
  • FT: Bike Calories and Burpee Pull-ups
  • 4 RFQ: Double Kettlebell Strict Press, Sandbag Reverse Lunges and GHD Sit-ups
  • AMRAP 8 mins: Kettlebell Snatches and Double Unders

15

16

17

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

18

19

  • Back Squat : 1 Rep Max
  • 3 RFT: Back Squats and 400 m
  • FT: 800 m, GHD Sit-ups, Burpee-to-Plates and 2 more

20

21

22

23

24

25

26

27

28

29

30