Sun Mon Tue Wed Thu Fri Sat

26

27

  • Partner Murph

28

  • 27-24-21-15-9: Kettlebell Swings and Straight Leg Sit-ups

29

  • Lifting: Overhead Squats and Power Snatches
  • AMRAP 15 mins: Manmakers, Dumbbell Farmers Carries and Assault Bikes

30

31

  • 4 RFT: Ring Rows, Kettlebell Goblet Lunges and 400 m

Jun | 1

2

3

  • 4 RFT: Muscle-ups and Deadlifts

4

  • Lifting: Shoulder Press and Push Press

5

  • FT: Rows, Toes-to-bars, Burpee Box Jumps and 9 more

6

7

  • FT: 800 m, Axle Bar Front Squats, Axle Bar Push Press and 400 m
  • Row 2000 m TT

8

  • AMRAP 20 mins: Dumbbell Snatches, Straight Leg Sit-ups and Ring Push-ups

9

  • Back Rack Reverse Lunge Step 4x6
  • Bent Over Barbell Row 3x10
  • Bench Press 6-6-10
  • Ski Erg 1000 m TT
  • "Tabata" - GHD Sit-ups : 8 x 20 secs / 40 secs

10

  • AMRAP 16 mins: 200 m, Thrusters and Strict Pull-ups

11

  • Elizabeth

12

  • Lifting: Snatch Pulls, Power Snatches, Overhead Squats and Squat Snatches

13

  • Ski Erg 1800 m TT
  • Behind-the-Neck Strict Press : 10-10-10-10-10
  • Single Leg Deadlift : 10-10-10

14

  • AMReps 2 mins: Strict Pull-ups
  • Row : 4x 500 m

15

  • AMRAP 20 mins: Toes-to-bars, Seated Dumbbell Z Press and Dumbbell Farmers Carries

16

17

  • Alt EMOM 20 mins: Front Squats and Assault Bike Calories

18

  • 4 RFT: Double Unders, Hand Release Push-ups and Strict Pull-ups

19

  • AMRAP 10 mins: Deadlifts and Straight Leg Sit-ups

20

  • 3 RFT: 400 m and Rows

21

  • 30-20-10: Kettlebell Swings and Box Jumps

22

  • AMRAP 25 mins: Axle Bar Push Jerks, Axle Bar Power Cleans, Burpee Over Partners and Wall Balls

23

  • Ski Erg 1030 m TT
  • Bench Press 10-5-5
  • Tempo Back Squat 4x5

24

  • Strict Fran
  • Yoke Walk : 1-1-1
  • Sled Pull And Push Combination 1-1-1
  • Barbell Hip Bridge 3x3
  • Sumo Romanian Deadlift 3x6

25

  • Alt EMOM 20 mins: Power Snatches and Double Unders

26

  • 3 RFT: 400 m, Handstand Push-ups and Toes-to-bars

27

28

29

30

Jul | 1

2

3

4

5

6