Sun Mon Tue Wed Thu Fri Sat

26

27

28

  • AMRAP 10 mins w/ Buy-in: Rows, Wall Balls, Dumbbell Snatches and Hanging Knee Raises
  • AMRAP 10 mins w/ Buy-in: 403 m, Wall Balls, Dumbbell Snatches and Hanging Knee Raises

29

  • AMRAP 15 mins: Double Unders, Single Dumbbell Hang Clean & Jerks, Double Unders, and Assault Bike Calories

30

31

  • Front Squat : 3-3-3-3-3
  • 21-15-9: Row (calories)s and Kettlebell Swing (Russian)s

Jun | 1

2

3

  • 4 RFT: Front Squats and Burpees
  • Every 1 min for 12 mins: Snatch

4

  • FT: 3x Rope Climbs and Box Jump Overs; 403 m; 3x Russian Kettlebell...

5

  • Back Squat : 6-6-6-6
  • AMReps 8 mins: Strict Pull-ups, Bar Muscle-ups, Shuttle Runs and 9 more

6

  • AMRAP 14 mins: Dumbbell Snatches, Wall Balls and Farmer Carries

7

  • FT: 403 m, Ground-to-Overheads and Row Calories
  • Alt EMOM 15 mins: Deadlifts and Tempo Dumbbell Bench Press

8

9

10

  • AMRAP 20 mins: Shoulder-to-Overheads, Sit-ups and Box Jump Overs

11

  • Every 1:30 for 15 mins: Squat Clean
  • AMRAP 7 mins: Alternating Goblet Lunges and Double Unders

12

  • 5 RF-ME: Calories Any Machines, Dumbbell Snatches and Burpees

13

14

15

16

17

18

19

20

  • FT: Row Calories; 3x Shoulder-to-Overheads and Box Jumps; Run...

21

  • AMRAP 8 mins: Dumbbell Walking Lunges, Handstand Walks and Farmer Carries
  • Every 1:30 for 15 mins: Snatch

22

23

24

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

25

26

27

28

29

30

Jul | 1

2

3

4

5

6