Sun Mon Tue Wed Thu Fri Sat

26

27

28

  • FT: Back Squats, Double Unders, Handstand Walks and 27 more
  • Run 1 mi TT
  • 4 RFT: Echo Bike Calories and GHD Sit-ups

29

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

30

  • 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

31

Jun | 1

2

  • 5 RFT: Alternating Dumbbell Snatches and 400 m
  • Bench Press 10-10-10-10-10
  • Bench Press 10-10-10-10-10

3

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

4

  • 7 RFQ: Trap Bar Deadlifts and Kettlebell Swings
  • AMRAP 7 mins: Box Jumps and Bar Muscle-ups
  • AMRAP 7 mins: Box Jumps and Bar Muscle-ups
  • Back Squat : 3-3-3, rest 2 mins
  • Snatch Balance : 3-3-3-3-3

5

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

6

  • FT: Back Squats, Bike Calories, Back Squats and 3 more

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

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

11

12

  • FT: Deadlifts, Rope Climbs, 200 m and 12 more
  • Power Snatch + Squat Snatch + Snatch Balance 1-1-1-1-1-1-1

13

14

  • 4 RFQ: Double Kettlebell Strict Press, Sandbag Reverse Lunges and GHD Sit-ups
  • AMRAP 8 mins: Kettlebell Snatches and Double Unders
  • Split Jerk 3-3-2-2-1-1-1-1
  • Tempo Front Squat 7x1, rest 1:30

15

  • Run 10 km TT

16

17

  • Every 2 mins for 12 mins: Power Snatch
  • 3 RFT: Dumbbell Snatches, Toes-to-bars, Dumbbell Snatches, and 5 more
  • Bench Press 10-10-10-10-10-10-10-10-10-10

18

19

  • FT: 800 m, GHD Sit-ups, Burpee-to-Plates and 2 more
  • 4 RFT: Ski Erg Calories and Power Snatches
  • 3 RFT: Back Squats and 400 m

20

  • Every 1 min for 11 mins: Power Clean
  • Chipper: 200 m, Shoulder-to-Overheads, 200 m, and 8 more

21

  • FT: Bench Press, Ring Muscle-ups, Sandbag Carries and 12 more

22

23

24

25

26

27

28

29

30

Jul | 1

2

3

4

5

6