Male 4 medium
Sun Mon Tue Wed Thu Fri Sat

30

31

  • Workout icon width 15 Front Squat 7x5
  • Workout icon width 15 Power Clean 7x5
  • Workout icon width 15 FT: Row Calories, Hand Release Push-ups, Assault Bike Calories, and Hand Release Push-ups

Jan | 1

2

3

  • Workout icon width 15 Every 2 mins for 20 mins: 1 Squat Clean + 2 Jerk
  • Workout icon width 15 Every 2 mins for 10 mins: 1 Squat Clean + 2 Jerk
  • Workout icon width 15 Every 1 min for 10 mins: Power Cleans, Strict Handstand Push-ups, and Air Squats

4

  • Workout icon width 15 Tempo Back Squat : 3-3-3-3-3
  • Workout icon width 15 Alt EMOM 14 mins: Deadlifts and Parallel Bar Dips

5

6

  • Workout icon width 15 2 Clean + 1 Jerk 1-1-1-1-1
  • Workout icon width 15 FT: 3x Double Unders and Power Snatches; 3x Double Unders and Squat Snatche

7

  • Workout icon width 15 Every 1 min for 12 mins: Squat Snatch
  • Workout icon width 15 FT: Wall Balls, Toes-to-bars, and Deadlifts

8

9

10

  • Workout icon width 15 Front Squat 7x4
  • Workout icon width 15 Chipper: Assault Runners, Double Unders, Power Cleans, and 2 more

11

  • Workout icon width 15 Deadlift 8x4
  • Workout icon width 15 Bench Press 8x4

12

  • Workout icon width 15 3 RFT: Row Calories and Shoulder-to-Overheads
  • Workout icon width 15 3 RFT: Row Calories and Shoulder-to-Overheads

13

  • Workout icon width 15 Tempo Overhead Squat 5-5-5-5-5
  • Workout icon width 15 1 1/4 Bench Press 5-5-5
  • Workout icon width 15 FT: Strict Handstand Push-ups and Strict Pull-ups

14

  • Workout icon width 15 Every 1:30 for 12 mins: Hang Snatch + Snatch
  • Workout icon width 15 Every 2 mins for 10 mins: Back Squat
  • Workout icon width 15 21-15-9: Shoulder-to-Overheads and Toes-to-bars

15

  • Workout icon width 15 FT: Bar Muscle-ups, Squat Clean & Jerks, Bar Muscle-ups, and 7 more
  • Workout icon width 15 21-15-9: Double Dumbbell Snatches and Toes-to-bars

16

  • Workout icon width 15 Alt EMOM 14 mins: Clean Grip Deadlifts and Strict Press
  • Workout icon width 15 3 RFT: Row Calories, Ski Erg Calories, and Assault Bike Calories

17

18

  • Workout icon width 15 Bench Press 10x3
  • Workout icon width 15 FT: 3x Assault Bike Calories, Deadlifts, and Bar Muscle-ups; 3x Ski Erg Cal

19

20

  • Workout icon width 15 Back Squat 5-3-1-10-10
  • Workout icon width 15 AMReps 9 mins: Chest-to-bar Pull-ups, Kettlebell Goblet Squats, Chest-to-bar Pull-ups, and 9 more
  • Workout icon width 15 Every 1 min for 5 mins: Strict Toes-to-rings and Toes-to-rings

21

  • Workout icon width 15 FT: Muscle-ups, Thrusters, Muscle-ups, and 6 more

22

  • Workout icon width 15 7 RFT: 200 m, Shoulder-to-Overheads and Hanging Knee Raises

23

  • Personal record icon width 15 Front Squat 6x6
  • Personal record icon width 15 Power Clean 6x6

24

25

26

27

28

29

30

31

Feb | 1

2