Sun Mon Tue Wed Thu Fri Sat

26

27

  • 15-12-9-6-3: Dumbbell Hang Squat Clean Thrusters and Toes-to-bars

28

  • FT: 800 m, Bar Muscle-ups and Handstand Walks
  • Barbell Bent Over Row : 12-12-12-12

29

30

May | 1

  • FT: Push Press, Hollow Rocks and Ring Rows
  • Chin Over Bar Hold : 1x 120 secs
  • Farmers Carry : 1-1-1

2

  • 5x RFT: Single Arm Dumbbell Power Snatches and Dumbbell Squats

3

4

5

  • 21-15-9: Box Jumps, Chest-to-bar Pull-ups and V-ups
  • Single Arm Dumbbell Row : 12-12-12-12
  • Side Plank : 2x 120 secs
  • Front Squat : 5-5-5-5-5

6

  • FT: 400 m and Burpees

7

8

  • Lifting: Shoulder Press, Push Press and Push Jerks
  • L-Sit : 1x 120 secs
  • Push-ups : 1x100

9

  • Row : 5x 500 m

10

11

12

  • Run : 20x 55 yd, every 30 secs

13

14

  • AMRAP 5 mins: Ring Muscle-ups and Deadlifts
  • 5 RFT: Clean & Jerks, Pull-ups, Push-ups and Air Squats
  • 21-15-9: Burpees, Ring Dips and V-ups

15

  • Power Clean : 5-5-5-5-5
  • Single Stiff Legged Deadlift : 12-12-12
  • Strict Knees-to-elbows : 1x50

16

  • 6-9-12: Burpees and Dumbbell Thrusters
  • Shoulder Press : 12-12-12

17

18

  • Tempo Strict Pull-ups : 10x1

19

  • 3 RFT: Glute Bridges, Plank Holds and Handstand Holds
  • 10 RFT: TRX Atomic Push-ups and TRX Supine Rows
  • 4 RFT: 400 m and Air Squats

20

  • FQ: Wall Walks
  • FT: Dumbbell Power Snatches

21

  • 5x FT: Knees-to-elbows, Dumbbell Push Press and Bike Calories
  • Plank Hold : 1x 120 secs

22

  • 3 RFT: Low Ring Muscle-ups, Dumbbell Deadlifts, Dumbbell Power Snatches and Dumbbell Squats
  • Barbell Glute Bridge : 10-10-10
  • Single Arm Dumbbell Row : 12-12-12-12

23

  • 4 RFT: Double Unders, Box Jumps, V-ups and Handstand Walks

24

25

  • Murph

26

  • Annie
  • Farmers Carry : 1-1-1

27

  • 7 RFT: Burpee Box Jump Overs and Bar Muscle-ups
  • 3 RFT: Kettlebell Swings, Toes-to-bars and Ring Dips

28

29

30

31

Jun | 1

2

3

4

5

6