26

• AMRAP 35 mins: 1000 m, Turkish Get-ups, Ring Rows and 2 more
• AMRAP 20 mins: Row Calories, Burpees, Russian Kettlebell Swings and Burpees
• FT: Deadlifts, Wall Balls, Deadlifts and 6 more
• Squat Clean & Split Jerk : 1 Rep Max
• FT: Pull-ups and Assault Bike Calories

27

• Front Squat Pause 1-1-1-1-1-1-1

28

• 5x AMRAP 2 mins: Push-ups, Slam Balls and Russian Twists

29

• Hang Power Clean : 5-5-5
• AMRAP 7 mins: Pull-ups, Burpees, Hang Power Cleans and Thrusters
• Front Squat : 2-2-2-2-2
• "Tabata" - Ski Erg Calories : 8 x 20 secs / 10 secs

30

• AMRAP 35 mins: 1000 m, Pull-ups, Push-ups and Air Squats

31

• Chipper: Row Calories, Wall Balls, Sit-ups and 2 more

Jun | 1

• 3x AMRAP 2:30: Jumping Alternating Lunges and Ring Rows
• 3x AMRAP 2:30: One Arm Dumbbell Push Press and Air Squats
• 3x AMRAP 2:30: Bumper Plate Ground-to-Overheads and Burpee Onto Plates

2

• Hang Power Clean 2-2-2-2-2
• 5 RFT: Hang Power Cleans, Handstand Holds and Rests

3

• 3 RFT: Rows and Clean & Jerks
• AMRAP 7 mins: Dumbbell Front Squats, Dumbbell Push Press and Pull-ups
• AMRAP 7 mins: Burpees, Sit-ups and Dumbbell Thrusters

4

• 5 RFT: Handstand Walks, Pull-ups, Air Squats and Russian Kettlebell Swings
• Bench Press : 2-2-2-2-2

5

• Front Squat : 1-1-1-1-1
• "Tabata" - Ski Erg Calories : 8 x 20 secs / 10 secs
• 20-15-10-5: Shoulder-to-overheads, Bar Facing Burpees and AbMat Sit-ups

6

• Burpee Toes-to-bars : 100 Reps for Time
• Hang Power Clean 3-3-3
• 4 RFT: Front Squats, Russian Kettlebell Swings, Push-ups and Hang Power Cleans

7

• 5x AMRAP 3 mins: Row Calories, Double Unders and Thrusters

8

• AMRAP 20 mins: Bear Crawls, Box Step-ups, Bear Crawls and 3 more

9

• AMRAP 40 mins: 1 km, Alternating Dumbbell Snatches, Pull-ups and Air Squats
• AMRAP 40 mins: 1 km, Russian Kettlebell Swings, Sit-ups and Air Squats

10

• Row : 5x 500 m, rest 2 mins

11

• Hang Power Clean 2-2-2-2
• Chipper: Power Cleans, Front Rack Lunges, Push Press and Bar Muscle-ups
• Front Squat : 1 Rep Max

12

• Adrian
• AMRAP 20 mins: Goblet Squats, Push-ups, Air Squats and Row Calories

13

• 7 RFT: Forward Rolls, Seated Shoulder Press, AbMat Sit-ups and Dumbbell Box Step-ups

14

• Deadlift : 3-3-3-3-3
• Alt EMOM 21 mins: Floor Press, Ring Rows and Rests

15

16

17

• Front Squat 7-7-7-7-7

18

19

• AMRAP 20 mins: Strict Pull-ups, Strict Handstand Push-ups and Alternating Dumbbell Snatches
• AMRAP 20 mins: Strict Pull-ups, Push-ups and Alternating Dumbbell Snatches

20

• Front Squat : 10-10-10-10
• AMRAP 30 mins: 1000 m, Thrusters, Burpees and Pull-ups

21

• AMRAP 7 mins: Dumbbell Push Press and Double Unders

22

• 21-15-9: Row Calories, Wall Balls and AbMat Sit-ups

23

• Every 5 mins for 30 mins: Toes-to-bars, Front Squats, Lateral Burpee Over Bars and 2 more
• 5 RFT: Ski Ergs, Russian Kettlebell Swings, AbMat Sit-ups and Burpees

24

25

• AMRAP 20 mins: Strict Ring Muscle-ups, Double Unders and Air Squats
• Row 10000 m TT

27

28

29

30

Jul | 1

2

3

4

5

6