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Oct | 1

  • Workout icon width 15 Dumbbell Bench Press 4x10
  • Workout icon width 15 Dumbbell Bent Over Row 4x10
  • Workout icon width 15 Row : 10x 150 m, rest 1:30

2

  • Workout icon width 15 Back Squat 5-5-5
  • Workout icon width 15 AMRAP 20 mins: Assault Bike Calories, Dumbbell Bent Over Rows, and Handstand Push-ups

3

4

  • Workout icon width 15 Shoulder Press 6-6-6-6-6
  • Workout icon width 15 21-15-9: Wall Balls, Burpees and Row Calories

5

6

  • Workout icon width 15 Run 5000 m TT
  • Workout icon width 15 Alt EMOM 15 mins: Dumbbell Thrusters, Dumbbell Bent Over Rows, and Sit-ups

7

8

  • Personal record icon width 15 Run 5000 m TT

9

  • Workout icon width 15 Snatch Grip Behind The Neck Push Press 3-3-3-3-3

10

  • Workout icon width 15 Run 10 km TT
  • Workout icon width 15 5 RFT: Strict Chest To Bar Pull-ups and Push-ups

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12

  • Workout icon width 15 FT: Clean & Jerks, Wallball Unbrokens, Clean & Jerks, and 20 more

13

  • Workout icon width 15 4-8-12: Deadlifts and Burpee Box Jump Overs
  • Workout icon width 15 12-8-4: Thrusters and Chest-to-bar Pull-ups
  • Workout icon width 15 Squat Clean 3-3-3-3
  • Workout icon width 15 Power Clean 3-3-3-3
  • Workout icon width 15 Clean Pull 3-3-3-3

14

  • Workout icon width 15 Run 10 km TT
  • Workout icon width 15 Every 1 min for 10 mins: Strict Chest To Bar Pull-ups, Push-ups, and Sit-ups

15

  • Workout icon width 15 Hike 12 km TT

16

  • Workout icon width 15 Back Squat 5x5
  • Workout icon width 15 Shoulder Press 5x5

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Nov | 1

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