Mon Tue Wed Thu Fri Sat Sun

27

28

  • Murph

29

  • 3 RFT: Assault Bikes, Rows, and Assault Runners

30

31

  • 8 RFT: Assault Bike Calories and Bar Facing Burpees
  • 16 RFT: Assault Runners and AbMat Sit-ups

Jun | 1

  • AMRAP 30 mins: Deadlifts, Burpee Box Jump Overs, Double Unders, and Handstand Walks

2

  • AMReps 20 mins (10,11,12,...): Assault Bike Calories, Row Calories, and Assault Runner Calories

3

  • Row : 10x 100 m
  • Row : 5x 250 m, rest 2 mins
  • Clean 2-2-2-2-2-1-1-1
  • Jerk 2-2-2-2-2-1-1-1
  • Chipper: Lateral Burpee Over Barbells, Power Cleans, Lateral Burpee Over Barbells and 3 more

4

  • Pause Front Squat : 1-1-1-1-1
  • Assault Bike (Calories)s : 10x Max Rep
  • Snatch 2-2-2-2-2-1-1
  • FT: Double Unders, Muscle-ups, Double Unders, and 7 more
  • AMRAP 10 mins w/ Buy-in: Strict Handstand Push-ups, GHD Sit-ups, Strict Handstand Push-ups, and 4 more
  • Back Squat : 2 Rep Max

5

  • 10 RFT: 200 m and Walking Lunges

6

  • 2x AMRAP 5 mins: Bike Erg Calories and Power Snatches
  • 2x AMRAP 5 mins: Ski Erg Calories and Thrusters
  • 2x AMRAP 5 mins: Air Squats and Hang Power Cleans
  • 2x AMRAP 5 mins: Air Squats and Hang Power Cleans

7

  • AMRAP 30 mins: Assault Runners, Row Calories, and Assault Bike Calories

8

  • Every 2 mins for 30 mins: Strict Chest-to-bar Pull-ups and Bar Facing Burpees

9

  • Assault Runner : 4x 400 m , rest 1:30
  • Assault Runner : 4x 200 m , rest 1:30
  • AMRAP 15 mins: Assault Runners, Row Calories, and Dumbbell Snatches
  • Double Unders : 100 Reps for Time
  • AMReps 2 mins: Double Unders

10

  • Row : 3000/2000 m
  • Clean 3-3-2-2-1-1-1-1
  • 5 RF-ME: Bar Muscle-ups
  • AMRAP 15 mins: Row Calories, Deadlifts, Burpees and Push Press
  • 5 RFQ: Seal Rows and Band Strict Pull-ups

11

  • "Tabata" - Assault Bike Calories : 3 x 5 mins / 5 mins
  • Snatch 3-3-2-2-1-1-1-1
  • Back Squat : 2 Rep Max
  • "Tabata" - Strict Handstand Push-ups : 10 x 30 secs / 1 min

12

  • FT: Assault Runners, Box Jumps, and Thrusters; 2x Assault Runners and Russi
  • Hang Clean 3-2-1-1-1-1-1
  • AMRAP 12 mins: Double Unders, Air Squats, and Power Snatches

13

  • 3x RFT: Assault Runner Calories
  • AMRAP 10 mins: Alternating Dumbbell Bicep Curls, Dumbbell Skull Crushers, Alternating Dumbbell Hammer Curls and Cable Tricep Extensions
  • AMRAP 10 mins: Alternating Dumbbell Bicep Curls, Dumbbell Skull Crushers, Alternating Dumbbell Hammer Curls and Cable Tricep Extensions

14

  • AMRAP 15 mins: Rows and Push-ups
  • 10 RFT: Strict Pull-ups, Double Dumbbell Push Press, and GHD Sit-ups
  • 5 RFQ: Single Arm Bottoms-up Kettlebell Carries and Handstand Walks

15

  • Chipper: Box Jump Overs, Power Cleans, Pull-ups, and 4 more

16

17

  • Every 2 mins for 12 mins: Power Cleans, Strict Handstand Push-ups, and Handstand Push-ups
  • AMReps 4 mins: Deadlifts, Hang Power Cleans, Push Jerks and Row Calories

18

  • AMReps 4 mins: Deadlifts, Hang Power Cleans, Push Jerks and Row Calories
  • AMReps 4 mins: Deadlifts, Hang Power Cleans, Push Jerks and Row Calories
  • Alt EMOM 12 mins: Power Snatches and Bar Muscle-ups
  • 27-24-21-18-15-12-9: Ski Erg Calories and Bike Erg Calories

19

  • 4 RFT: Assault Air Runners and Air Squats

20

21

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23

24

25

26

27

28

29

30