Male 3 medium
Mon Tue Wed Thu Fri Sat Sun

29

30

  • Workout icon width 15 Floor Press : 12-12-12
  • Workout icon width 15 Barbell Row : 15-15
  • Workout icon width 15 AMRAP 9 mins: Toes-to-bars, Double Kettlebell Swings and Double Unders
  • Workout icon width 15 FQ: Seated Banded Leg Curls and Seated Calf Raises
  • Workout icon width 15 Banded Back Squat : 3 Rep Max
  • Workout icon width 15 Weighted Single Leg Glute Bridge : 30-30
  • Workout icon width 15 Every 3 mins for 15 mins: Bike Erg Calories and Box Jumps

May | 1

  • Workout icon width 15 Every 1 min for 10 mins: Clean & Jerk
  • Workout icon width 15 Tall Clean : 3-3-3-3-3
  • Workout icon width 15 SQT
  • Workout icon width 15 FT: Strict Handstand Push-ups and Hang Power Cleans

2

  • Workout icon width 15 5 RFT: Wall Balls and Pull-ups
  • Workout icon width 15 5 RFT: Prowler Pushes and Bear Hug Carries
  • Workout icon width 15 Run : 10 mins/20 mins
  • Workout icon width 15 FT: Run

3

4

  • Workout icon width 15 Snatch Pull + Snatch + Overhead Squat : 1-1-1-1-1
  • Workout icon width 15 FT: Power Cleans, Bar Facing Burpees and Rope Climbs
  • Workout icon width 15 AMRAP 12 mins: Sled Pulls, Farmers Carries and Sled Drags

5

  • Workout icon width 15 FT: Front Squats, Push Jerks and Bike Calories
  • Workout icon width 15 Strict Muscle-ups : 30 Reps for Time
  • Workout icon width 15 4 RFT: Rows and 400 m

6

7

  • Workout icon width 15 Box Squat : 3-3-3-3-3
  • Workout icon width 15 Glute Ham Raises : 2x Max Rep
  • Workout icon width 15 Dumbbell Pull Over : 1x20
  • Workout icon width 15 Weighted Single Leg Box Step-up : 20-20-20
  • Workout icon width 15 Bench Press : 12-12-12

8

  • Workout icon width 15 Chipper: Rows, Thrusters, Banded Push-ups and 9 more
  • Workout icon width 15 Clean & Jerk : 1x1 at 85% 1RM

9

  • Workout icon width 15 FT: Rows, Thrusters, Banded Push-ups and 9 more

10

11

  • Workout icon width 15 FT: Power Snatches and Burpee Box Jump Overs
  • Workout icon width 15 Snatch : 1x1 at 85% 1RM

12

13

14

  • Workout icon width 15 Front Squat : 10-10-10
  • Workout icon width 15 Reverse Sled Drag : 3x 100 ft, rest 1 min
  • Workout icon width 15 Romanian Deadlift : 15-15
  • Workout icon width 15 Push Press : 10-10
  • Workout icon width 15 Dumbbell Arnold Press : 15-15
  • Workout icon width 15 21-15-9: Push Jerks and Wall Balls
  • Workout icon width 15 3 RFT: Plate Suitcase Carries and Plate Overhead Carries

15

  • Workout icon width 15 2 Position Clean + Split Jerk : 1-1-1-1-1
  • Workout icon width 15 Deficit Deadlift : 5-5-5-5-5
  • Workout icon width 15 AMReps 11 mins: Front Rack Lunges, Chest-to-bar Pull-ups, Bar Muscle-ups and 3 more
  • Workout icon width 15 4 RFT: Ski Ergs and Handstand Walks

16

  • Workout icon width 15 Assault Bike : 4x 4 mins, rest 1 min
  • Workout icon width 15 FT: Dumbbell Burpees, Toes-to-bars and Double Unders

17

18

  • Workout icon width 15 2 Position Snatch : 1-1-1-1-1
  • Workout icon width 15 Muscle Snatch : 3-3-3-3-3
  • Workout icon width 15 Badger
  • Workout icon width 15 AMReps 8 mins: Double Kettlebell Deadlifts and Kettlebell Farmers Carries
  • Workout icon width 15 FT: Box Jump Overs and Hang Power Snatches

19

20

21

  • Workout icon width 15 Hang Clean & Jerk : 3-3-3-3
  • Workout icon width 15 Clean Pull : 3x3
  • Workout icon width 15 Jerk Drop : 3-3-3
  • Workout icon width 15 AMRAP 6 mins: Deadlifts, Bar Facing Burpees and Goblet Box Step-ups
  • Workout icon width 15 4 RFT: Double Unders, Double Kettlebell Snatches and Waiters Walks

22

  • Workout icon width 15 3 RFT: Row Calories, Dumbbell Snatches and Strict Handstand Push-ups
  • Workout icon width 15 Alt EMOM 8 mins: Bar Muscle-ups and Handstand Holds
  • Workout icon width 15 Run : 4x 800 m, rest 2 mins

23

  • Workout icon width 15 Back Squat : 7-5-3
  • Workout icon width 15 The Admiral
  • Workout icon width 15 FT: Hang Power Cleans and Bike Calories

24

25

  • Workout icon width 15 Hang Snatch : 3-3-3-3
  • Workout icon width 15 Snatch Balance : 3-3-3
  • Workout icon width 15 Snatch Pull : 3x3

26

  • Workout icon width 15 Pause Front Squat : 3-3-1-1-1
  • Workout icon width 15 2 RFT: Thrusters and Muscle-ups

27

28

29

30

31

Jun | 1

2