Sun Mon Tue Wed Thu Fri Sat

26

  • Front Squat : 10 Rep Max
  • Squat Clean : 1 Rep Max
  • Bench Press : 1 Rep Max

27

  • FQ: Ski Erg 2 km
  • Deadlift : 12-12
  • "Death By" - 100 m and Wall Balls
  • Interval - Kettlebell Swing : 5 x 1 min / 2 mins

28

  • Snatch : 6x3 at 75% 1RM
  • 5 RFT: Lunges, Plank Shoulder Taps and Hollow Rocks

29

  • Back Squat : 1 @ 90%, 3 @ 65%, 3 @ 65%, 3 @ 65%, 3 @ 65%, 3 @ 65%, 3 @ 65%, 3 @ 6...
  • Bench Press : 3 Rep Max
  • FQ: Runs, Hang Power Cleans, Front Squats and Shoulder-to-Overheads

30

May | 1

2

  • FQ: Strict Pull-ups, Goblet Squats and Assault Runner Calories
  • Front Squat : 36 Reps for Time

3

4

  • FQ: 400 m, Double Kettlebell Deadlifts, Double Kettlebell Hang Cleans and Double Kettlebell Shoulder-to-Overheads
  • Deadlift : 13-13
  • 5 RFT: Front Squats, Double Unders and Handstand Push-ups

5

  • AMRAP 6 mins: Ski Ergs, Push-ups and Alternating Single Arm Dumbbell Thrusters
  • Snatch : 6x3 at 80% 1RM
  • 15 RFT: Row Calories and Sandbag Cleans
  • FQ: Seated Barbell Strict Press, Barbell Good Mornings and Side Planks

6

  • Back Squat : 1 @ 90%, 3 @ 67.5%, 3 @ 67.5%, 3 @ 67.5%, 3 @ 67.5%, 3 @ 67.5%, 3 @ 67.5%, 3 @ 6...
  • 3x 5 mins RemReps: Single Arm Dumbbell Devil Press, Single Arm...

7

  • Shoulder Press : 1 Rep Max
  • Bench Press : 5 Rep Max
  • Station Style - Dumbbell Deadlifts and Push-ups

8

9

  • 3 RFQ: Strict Toes-to-bars, Assault Bike Calories and Double Unders
  • Front Squat : 34 Reps for Time
  • 3 RFT: 300 m, Deficit Handstand Push-ups and Burpees-to-Target

10

11

  • Deadlift : 14-14
  • FT: Wall Balls, Chest-to-bar Pull-ups and Burpees-to-Target

12

  • Alt EMOM 8 mins: Pendlay Rows, Pause Overhead Squats, Ring Rows and Row Calories
  • Snatch : 7x2 at 85% 1RM
  • AMRAP 15 mins: Dumbbell Farmers Hold Alternating Reverse Lunges and Dumbbell Devil Press

13

  • Back Squat : 1 @ 90%, 3 @ 70%, 3 @ 70%, 3 @ 70%, 3 @ 70%, 3 @ 70%, 3 @ 70%, 3 @ 7...
  • 3x 8 mins RemReps: Toes-to-bars, Dumbbell Shoulder-to-Overheads and...

14

15

  • Split Jerk : 6 @ 70%, 6 @ 72.5%, 6 @ 75%, 6 @ 77.5%, 6 @ 80%, 6 @ 70%
  • FT: Bike Erg Calories and Burpees-to-Target

16

  • Front Squat : 32 Reps for Time
  • 5 RFT: Squat Clean & Jerks and Assault Bike Calories

17

18

  • Deadlift : 3x10 at 70% 1RM
  • 8x 2:30 RemReps: Power Snatches and Row Calories

19

  • Every 1 min for 20 mins: Snatch
  • FT: 1 mi, Pull-ups and Front Squats

20

  • Back Squat : 1 @ 90%, 3 @ 60%, 3 @ 60%, 3 @ 60%, 3 @ 60%, 3 @ 60%, 3 @ 60%, 3 @ 6...
  • FT: Toes-to-bars and Assault Bike Calories
  • FQ: Good Mornings, Hanging Knee Raises and Nose-to-Wall Handstand Holds
  • Jerk : 1 Rep Max

21

22

23

  • Deadlift : 3 Rep Max
  • Shoulder Press : 1 Rep Max

24

25

26

27

28

29

30

31

Jun | 1

2

3

4

5

6