Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph

28

29

30

  • Alt EMOM 20 mins: Unbroken Double Unders and Dead Hangs
  • Squat Snatch : 1-1-1-1-1

31

  • Chipper: Assault Bike Calories, GHD Sit-ups, Overhead Squats, and 4 more
  • Double Dumbbell Single Leg Deadlift 20-20-20

Jun | 1

  • 30-20-10: Burpee Pull-ups, Front Squats, and Push Press

2

3

  • 2 Power Cleans + 1 Squat Clean 1-1-1-1-1
  • FT: 400 m, Kettlebell Swings, 400 m, and Kettlebell Swings
  • FT: 400 m, GHD Sit-ups, 400 m, and GHD Sit-ups

4

  • Split Jerk 2-2-2-2-1-1-1-1
  • AMRAP 12 mins: Rows and Bench Press

5

  • AMReps 10 mins (1,2,3,...): Power Snatches and Double Unders
  • 2 RFT: L Side Planks, R Side Planks, and Plank Holds

6

  • Every 1 min for 10 mins: Split Clean

7

8

9

10

11

  • Snatch : 1-1-1-1-1
  • 5 RFT: Assault Bike Calories, Handstand Walk Practices, and Sandbag Cleans
  • Back Squat : 5x5

12

13

  • Every 1 min for 6 mins: Front Squat
  • 3 RFT: 400 m, Thrusters, and Knees-to-chests
  • Dumbbell Bench Press 3x15

14

  • Power Clean + Hang Power Clean + Split Jerk 1-1-1-1-1
  • 5 RFT: Kettlebell Swings and Burpees

15

  • 4 RFT: Power Cleans, Dumbbell Box Step-ups, Sit-ups, and 200 m

16

17

18

19

20

  • Clean & Jerk : 1-1-1-1-1
  • Every 1 min for 5 mins: Clean & Jerk

21

  • 5 RFT: Wall Balls, Rope Climbs, Double Unders, and Rope Climbs

22

  • Clean & Jerk : 1-1-1-1-1
  • Snatch : 1-1-1-1-1

23

24

25

26

27

28

29

30

Jul | 1

2

3

4

5

6