Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph

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

30

31

  • FT: Squat Cleans, Pull-ups, Squat Cleans, and 9 more

Jun | 1

  • FT: Row Calories; 3x Wall Balls, Hanging Knee Raises, Burpees and...

2

3

  • 3 RFT: Dumbbell Power Cleans, Dumbbell Front Squats, and Dumbbell Push Press
  • Chipper: Dumbbell Farmers Carries, Push-ups, AbMat Sit-ups, and Pull-ups
  • 3 RFT: 400 m and Dumbbell Bench Press

4

5

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

6

7

  • Chipper: Strict Pull-ups, Dumbbell Snatches, Toes-to-bars, and 7 more

8

  • 5 RFT: Deadlifts and Strict Pull-ups
  • 10 RFT: Airdyne Calories and Back Squats
  • 3 RFQ: Single Leg Rdl (Kb/Db)s, Goblet Squats, Plank Holds, and 4 more

9

  • Run 5 mi TT

10

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

11

  • Run 3 mi TT

12

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

13

  • 5 RFT: 403 m, Deadlifts and Box Jumps

14

15

16

  • Run 10 mi TT

17

  • 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

18

19

  • Run 6 mi TT

20

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

21

  • 6 RFT: Push-ups, Sit-ups, Goblet Squats, and Plank Holds
  • Every 1:30 for 15 mins: Clean & Jerk
  • AMRAP 8 mins: Barbell Lunges, Wall Walks and Farmer Carries

22

  • Trail Run 4.9 mi TT

23

  • Trail Run 5.48 mi TT

24

  • 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

25

26

27

28

29

30

Jul | 1

2

3

4

5

6