Male 5 medium
Mon Tue Wed Thu Fri Sat Sun

28

  • Workout icon width 15 Back Squat 2-2-2-2-2, rest 2 mins
  • Workout icon width 15 Back Squat 1-1, rest 2 mins
  • Workout icon width 15 Sumo Deadlift 5-5-5-5-5, rest 2 mins
  • Personal record icon width 15 Weighted Glute Ham Raise 4xME
  • Workout icon width 15 Reverse Hyper 2x30
  • Workout icon width 15 Chest Supported Dumbbell Row 2x30

29

  • Workout icon width 15 Alt EMOM 15 mins: Row Calories, Wall Balls, Double Unders and Toes-to-bars
  • Workout icon width 15 Bamboo Bar Strict Press 4x10

30

31

  • Workout icon width 15 Bench Press 2-2-2-2
  • Workout icon width 15 Bench Press 1-1
  • Workout icon width 15 Dumbbell Bench Press 8x8
  • Workout icon width 15 Seal Row 10-10-10-10
  • Workout icon width 15 Tate Press 10-10-10-10
  • Workout icon width 15 Banded Tricep Extensions : 1x300

Feb | 1

  • Workout icon width 15 Row 2000 m TT
  • Workout icon width 15 Row 3000 m TT
  • Personal record icon width 15 Reverse Hyper 4x15, rest 1:30
  • Workout icon width 15 Glute Ham Raises : 4x10

2

  • Workout icon width 15 AMRAP 20 mins: Wall Balls, Assault Bike Calories, Toes-to-bars and 3 more

3

4

  • Workout icon width 15 Deadlift 2-2-2-2, rest 2 mins
  • Workout icon width 15 Deadlift : 1x1
  • Workout icon width 15 Box Back Squat 3-3-3-3-3, rest 2 mins
  • Workout icon width 15 Alternating Pistol-to-Boxes : 4x10, rest 2 mins
  • Personal record icon width 15 Reverse Hyper 4x20
  • Workout icon width 15 Strict Pull-ups : 4x Max Rep

5

  • Workout icon width 15 Alt EMOM 20 mins: Handstand Push-ups, Wall Balls, Double Unders and 2 more
  • Workout icon width 15 AMReps 1 min/1 min/1 min: Snatches
  • Workout icon width 15 Incline Bamboo Bar Bench Press 4x10

6

7

  • Workout icon width 15 Dynamic Bench Press 3-3-3-3-3, rest 2 mins
  • Workout icon width 15 Dynamic Bench Press 1-1-1, rest 3 mins
  • Workout icon width 15 Dumbbell Bench Press 8-8-8-8-8-8-8-8
  • Personal record icon width 15 Weighted Strict Pull-up 6xME
  • Workout icon width 15 Matador Dips : 4x Max Rep

8

  • Workout icon width 15 8x AMReps 2 mins: Wall Balls, Toes-to-bars, Power Cleans and 3 more

9

  • Workout icon width 15 AMRAP 20 mins: Row Calories, Air Squats, and Double Unders

10

11

  • Workout icon width 15 Pause Back Squat 3-3-3-3, rest 2 mins
  • Workout icon width 15 Pause Back Squat 1-1-1-1, rest 2 mins
  • Personal record icon width 15 Romanian Deadlift (Rdl) 5-5-5-5-5, rest 2 mins
  • Workout icon width 15 Glute Ham Raises : 5x8
  • Workout icon width 15 Strict Pull-ups : 5x5
  • Workout icon width 15 Ab Wheels : 5x10

12

13

14

  • Workout icon width 15 Pin Press 3-3-3-3, rest 1:30
  • Workout icon width 15 Pin Press 1-1-1, rest 2 mins
  • Workout icon width 15 Incline Bench Press (Close Grip) 5-5-5-5
  • Workout icon width 15 Chest Supported Dumbbell Row : 5x8
  • Workout icon width 15 Dumbbell Tricep Roll Back 10-10-10-10-10, rest 1:30

15

  • Workout icon width 15 AMRAP 3 mins: Bar Muscle-ups, Squat Snatches and Bar Facing Burpees
  • Workout icon width 15 AMRAP 3 mins: Double Unders, Squat Snatches and Bar Facing Burpees
  • Workout icon width 15 AMRAP 3 mins: Bar Muscle-ups, Squat Snatches and Bar Facing Burpees
  • Workout icon width 15 AMRAP 3 mins: Double Unders, Squat Snatches and Bar Facing Burpees

16

  • Workout icon width 15 AMRAP 12 mins: Burpee Box Jump Overs and Sandbag Cleans
  • Personal record icon width 15 Reverse Hyper : 4x15

17

18

  • Workout icon width 15 Block Deadlift 3-3-3
  • Workout icon width 15 Block Deadlift 1-1
  • Workout icon width 15 Front Squat 4x5
  • Workout icon width 15 Glute Ham Raises : 5x10
  • Workout icon width 15 Strict Pull-ups : 5x6
  • Workout icon width 15 Ab Wheel Roll Outs : 5x10
  • Workout icon width 15 Reverse Hyper 2x20

19

  • Personal record icon width 15 2x AMRAP 4 mins: Power Snatches, Chest-to-bar Pull-ups, Thrusters and Box Jumps
  • Workout icon width 15 Station Style - Row Calories, Double Unders, Bar Facing Burpees and Ski Erg Calories

20

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Mar | 1

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