Sun Mon Tue Wed Thu Fri Sat

26

27

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

28

29

30

  • Alt EMOM 16 mins: Assisted Pistols, Single Arm Russian Kettlebell Swings, Hand Release Push-ups, and V-ups
  • Freddy Kreuger
  • Every 1 min for 5 mins: Chin Up (Strict)

31

  • 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

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

4

5

6

7

  • 4 RFQ: Double Kettlebell Cleans, Strict Chin-ups, Sandbag Runs and 3 more

8

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

9

10

11

  • Alt EMOM 16 mins: Alternating Pistol-to-Boxes, Hand Release Push-ups, Single Arm Dumbbell Rows, and V-ups
  • 6 RFT: Devil Press, Dumbbell Walking Lunges, and Air Squats

12

13

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

14

  • 4 RFQ: Double Kettlebell Strict Press, Sandbag Reverse Lunges and GHD Sit-ups
  • AMRAP 8 mins: Kettlebell Snatches and Double Unders

15

  • 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

  • Run 800 m TT
  • FT: 800 m, GHD Sit-ups, Burpee-to-Plates and 2 more

20

21

22

  • Whitten

23

24

25

26

27

28

29

30

Jul | 1

2

3

4

5

6