Mon Tue Wed Thu Fri Sat Sun

27

28

  • Every 2 mins for 20 mins: Hang Snatch (Below Knees)
  • 2 Snatch Lift Off + Snatch Deadlift 1-1-1-1
  • Assault Runner : 6x 400 m , every 3 mins
  • AMRAP 10 mins w/ Buy-in: 403 m, Wall Balls, Dumbbell Snatches and Hanging Knee Raises
  • AMRAP 10 mins w/ Buy-in: Rows, Wall Balls, Dumbbell Snatches and Hanging Knee Raises

29

30

31

  • Run : 3x 1.5 mi , rest 5 mins
  • 8 RFT: Assault Bike Calories and Power Cleans

Jun | 1

2

3

4

  • Assault Air Runner 5 km TT
  • Every 1 min for 12 mins: Snatch
  • 4 RFT: Front Squats and Burpees

5

6

  • Back Squat 5x8
  • Stretches : Max Set

7

8

9

10

11

  • AMRAP 20 mins: Shoulder-to-Overheads, Sit-ups and Box Jump Overs
  • Chipper: Row Calories, Strict Handstand Push-ups, Row Calories, and 7 more

12

13

14

15

  • AMReps 10 mins: Assault Bike Calories
  • AMReps 10 mins: Row Calories
  • AMReps 10 mins: Assault Runner Calories
  • Trail Run 5.02 mi TT

16

17

18

  • AMRAP 11 mins w/ Buy-in: Rows, Dumbbell Snatches and Double Unders
  • AMRAP 11 mins w/ Buy-in: 800 m, Pull-ups, Push-ups and Air Squats

19

  • 5 RFT: Toes-to-bars, Clean & Jerks, and 403 m

20

21

  • FT: Row Calories; 3x Shoulder-to-Overheads and Box Jumps; Run...
  • "Tabata" - Assault Bike Calories : 3 x 12 mins / 2 mins

22

  • Trail Run 5.13 mi TT

23

  • Trail Run 2.76 mi TT

24

25

  • Single Arm Dumbbell Row : 10-10-10
  • Back Squat : 4-4-4-4-4
  • 10-9-8-7-6-5-4-3-2-1: Deadlifts and Burpees

26

  • Tempo Front Squat 5-5
  • 1 1/4 Front Squat 5-5
  • Every 2 mins for 20 mins: Hang Clean + Clean
  • Tall Jerk 3x5

27

28

29

30