Male 3 medium
Sun Mon Tue Wed Thu Fri Sat

28

  • Workout icon width 15 2 Clean High Pull + 2 Muscle Clean + 2 Power Clean 4x1
  • Workout icon width 15 Handstand Push-up (negative)s : 4x6
  • Workout icon width 15 Tempo Close Grip Bench Press 3x10
  • Workout icon width 15 5 RFT: Row Calories, Butterfly Pull Up (Unbroken)s, Row Calories, and 3 more

29

  • Workout icon width 15 Alt EMOM 10 mins: Front Squats and Back Squats
  • Workout icon width 15 21-15-9: Power Cleans, Push Press, and Toes-to-bars

30

  • Workout icon width 15 FT: 3x Push-ups and Deadlifts; 4x Push-ups and Deadlifts; 5x Push-ups and D
  • Workout icon width 15 4 RFT: Behind-the-Neck Strict Press, Strict Press, Front Barbell Raises, and Upright Barbell Rows

31

Nov | 1

  • Workout icon width 15 Front Squat : 5-5-5-5-5
  • Workout icon width 15 Alt EMOM 16 mins: Toes-to-rings, Deficit Kettlebell Deadlifts, Assault Bike Calories, and Double Russian Kettlebell Swings

2

3

4

5

  • Workout icon width 15 Every 1 min for 15 mins: 1 Snatch + 1 Overhead Squat
  • Workout icon width 15 1 Squat Clean + 1 Front Squat + 1 Push Press 7x1
  • Workout icon width 15 Ski Erg : 127/130/130/132/136/136/136/137/134/135/135/138/137/139 m , rest 30 secs

6

  • Workout icon width 15 Alt EMOM 14 mins: Deadlifts and Push Press

7

  • Workout icon width 15 2 Snatch Pulls + Snatch 6x1
  • Workout icon width 15 Tempo Snatch Grip Deadlift : 4x3
  • Workout icon width 15 3 Snatch Grip Behind Neck Push Press+3 Overhead Squat 4x1
  • Workout icon width 15 Pause Back Squat 6x3
  • Workout icon width 15 5 RFT: Front Squats, Handstand Push-ups, and Toes-to-bars

8

  • Workout icon width 15 AMRAP 6 mins: Push-ups and Russian Kettlebell Swings
  • Personal record icon width 15 Every 1 min for 18 mins: Clean & Jerk

9

10

11

  • Workout icon width 15 Chipper: Wall Balls, Power Cleans, 603 m and 4 more

12

  • Workout icon width 15 Chipper: Deadlifts, Hang Power Cleans, Push Jerks, and Overhead Squats
  • Workout icon width 15 Every 1:30 for 15 mins: Squat Clean

13

14

  • Workout icon width 15 Chipper: Toes-to-bars, Box Jump Overs, Kettlebell Swings and 7 more

15

16

17

  • Workout icon width 15 3 RFT: Deadlifts, Strict Handstand Push-ups, Toes-to-bars, and 2 more

18

  • Workout icon width 15 FT: Assault Bike Calories, Clean & Jerks, Assault Bike Calories, and 5 more

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21

22

23

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26

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30

Dec | 1