Mon Tue Wed Thu Fri Sat Sun

27

  • Wood

28

  • Every 1:30 for 7:30: Power Snatch + Squat Snatch
  • Every 1:30 for 7:30: Snatch
  • AMRAP 10 mins w/ Buy-in: 403 m, Wall Balls, Dumbbell Snatches and Hanging Knee Raises
  • FT: Assault Bike Calories, Handstand Walks, Double Unders, and 2 more

29

30

31

Jun | 1

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

2

  • AMRAP 16 mins: 200 m, Deadlifts, Push-ups and Double Unders

3

  • Every 1:30 for 22:30: Squat Clean
  • Push Press : 2-2-2-2-2
  • Chipper: Rows, Thrusters, Ring Muscle-ups, and 12 more

4

  • 3 RFT: R Arm DB Overhead Walking Lunges, L Arm DB Overhead Walking Lunges, and GHD Sit-ups
  • Assault Runner 1 mi at 75%
  • Snatch 6x1
  • Chipper: Squat Snatches, Toes-to-bars, Handstand Walks, and 13 more
  • Bat Wing 3x12
  • Ring Plank Hold : 3x 45 secs
  • Banded Tricep Pull Downs : 3x20
  • Lateral Med Ball Throw 3x12
  • Arch To Hollow Swing + Kipping Pull Ups : 5x5

5

6

  • Front Squat : 4x3
  • Strict Handstand Push-ups : 6x Max Rep
  • Snatch Grip Upright Row 3x5
  • 4 RFT: Hang Power Cleans, Chest-to-bar Pull-ups, and Assault Bike Calories

7

  • Alt EMOM 15 mins: Deadlifts and Tempo Dumbbell Bench Press
  • FT: Row Calories, Clean & Jerks, and 403 m
  • Assault AirRunner : 7x 200 m , rest 1:30
  • Hollow Rocks : 100 Reps for Time
  • Archer Ring Rows : 3x8

8

  • Snatch Balance + 2 Overhead Squat 1-1-1-1-1-1
  • Snatch Balance + 2 Overhead Squat 1-1-1-1-1-1
  • FT: Assault Bike Calories; 5x Toes-to-bars, Bar Facing Burpees, and Power S
  • Alt EMOM 12 mins: GHD Sit-ups and Assault Bikes

9

  • Hike 5 mi TT

10

  • FT: 4x Ground-to-Overheads, Bar Facing Burpees and Chest-to-bar Pull...
  • 3 RFT: Double Kettlebell Front Rack Wall Sits and Sandbag Bear Hug Carries

11

  • Every 1:30 for 16:30: Squat Clean
  • Chipper: Handstand Walks, 403 m, Strict Handstand Push-ups, and 4 more
  • 3 RFT: Band Pull Aparts and Banded Tricep Extensions
  • Alt EMOM 12 mins: Row Calories and Toes-to-bars

12

13

  • Alt EMOM 6 mins: Bat Wings and Ring Dips
  • 5 RFT: 403 m, Deadlifts and Box Jumps
  • Front Squat : 4x3
  • Strict Handstand Push-ups : 6x Max Rep
  • AMReps 5 mins (2,4,6,...): Thrusters and Bar Facing Burpees

14

  • Every 1 min for 12 mins: Snatch
  • Every 4 mins for 20 mins: Assault Bike Calories, Double Unders, and Clean & Jerks
  • Muscle-ups : Max Set
  • Row : 7x 250 m at 100%, rest 1 min
  • Mixed Kettlebell Rack Overhead Carry 3x1, rest 1 min

15

  • Chipper: 603 m, Wall Balls, Power Cleans, and 8 more
  • "Tabata" - Ski Erg : 14 x 20 secs / 10 secs
  • Weighted Sit-up 3x20
  • Death March 3x8

16

17

  • AMRAP 11 mins w/ Buy-in: Rows, Dumbbell Snatches and Double Unders
  • AMRAP 11 mins w/ Buy-in: 800 m, Pull-ups, Push-ups and Air Squats
  • Landmine Lunge 3x16
  • Kettlebell See Saw Row 3x8
  • L Sit (Rings) : Max Hold

18

  • FT: Assault Bike Calories and Row Calories
  • Every 1:30 for 18 mins: Squat Clean
  • AMRAP 18 mins: Toes-to-bars, Ground-to-Overheads and 400 m
  • Sorenson Hold : 3x 45 secs
  • Supine GHD Straight Body Holds : 3x
  • Ring Dips : 7x Max Rep, rest 1 min

19

  • Ski Erg Calories : 100 Reps for Time

20

  • Every 1 min for 14 mins: Hang Squat Snatch
  • 7 RFT: Assault AirRunners, Wall Balls, and Bar Facing Burpees
  • 3 RFT: Trx Pikes and Full Plank Knee Tucks

21

  • Muscle-ups : Max Set
  • Muscle-ups : 21 Reps for Time
  • Deficit Snatch Deadlift : 3x3
  • Push Press : 2-2-2-2-2

22

  • 4 RFT: 403 m, Deadlifts, Power Cleans, and Push Jerks

23

  • 4 RFT: Sled Sprints and Sled Sprints
  • 4 RFT: Rows, Sled Push Low Handles, and Seated Sled Pushes
  • 3 RFT: Dumbbell Farmers Carries, Sandbag Bear Hug Carries, Sled Drags, and Reverse Sled Drags
  • "Tabata" - Assault Bike : 5 x 15 secs / 2:15

24

  • Tempo Front Squat 2-2-2-2, rest 2 mins
  • 1-2-3-4-5-6-7-8-9-10: Double Dumbbell Box Step Overs and Dumbbell Man Makers
  • 4 RFT: GHD Sit-ups and Strict Hanging Leg Raises
  • 4 RFT: GHD Sit-ups and Strict Hanging Leg Raises

25

  • 3 RFT: Strict Pull-ups, Strict Ring Dips, and Chest-to-bar Pull-ups
  • 5 RFT: Handstand Walks
  • 10 RFT: Double Unders and Kettlebell Swings

26

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28

29

30