Sun Mon Tue Wed Thu Fri Sat

26

  • AMReps 8 mins: Row Calories
  • AMRAP 12 mins: Power Cleans, Bar Facing Burpees, and Wall Balls

27

28

29

  • 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

30

  • FT: Row Calories, Double Unders and Power Cleans
  • Every 1:30 for 15 mins: Clean & Jerk

31

Jun | 1

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

2

  • Chipper: 800 m, Muscle-ups, Hang Power Cleans and 5 more
  • Bench Press 7-7-7-7

3

4

  • Every 1 min for 12 mins: Snatch
  • 4 RFT: Thrusters and Burpee (Bar Facing)s
  • Dumbbell Bent Over Row : 10-10-10

5

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

6

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

7

8

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

9

10

11

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

12

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

13

  • Every 2:30 for 12:30: Strict Deficit Handstand Push-up

14

15

  • Front Squat : 5-5-5-5-5
  • Single Arm Dumbbell Row : 10-10-10
  • AMReps 10 mins: Assault Bike Calories

16

17

18

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

19

  • AMRAP 18 mins: Toes-to-bars, Ground-to-Overheads and 400 m

20

  • Front Squat : 3-3-3-3-3
  • Dumbbell Bench Press 10-10-10-10
  • Every 10 mins for 30 mins: Ski Erg Calories, Row Calories, and Assault Bike Calories

21

22

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

23

24

25

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

26

  • AMRAP 10 mins w/ Buy-in: Row Calories, Box Jumps and Dumbbell Snatches
  • Bench Press : 3-3-3-3-3
  • 3 RFQ: Dumbbell Walking Lunges and Plank Holds

27

28

29

30

Jul | 1

2

3

4

5

6