Male 3 medium
Sun Mon Tue Wed Thu Fri Sat

30

31

Jan | 1

2

  • Workout icon width 15 Every 1:30 for 15 mins: Power Clean & Jerk
  • Workout icon width 15 FT: Barbell Lunges, Handstand Push-ups, Farmer Carries and 6 more

3

  • Workout icon width 15 AMReps 5 mins: Assault Bike Calories
  • Workout icon width 15 FT: 3x 403 m and Chest-to-bar Pull-ups; 3x Alternating Dumbbell...

4

5

  • Workout icon width 15 2 RFT: Dumbbell Front Rack Walking Lunges and Bar Muscle-ups
  • Workout icon width 15 Chipper: 200 m, Power Cleans, Squat Cleans, and 14 more

6

7

  • Workout icon width 15 Every 1 min for 12 mins: Squat Clean
  • Workout icon width 15 FT: 403 m, Front Squats, 200 m and 3 more
  • Workout icon width 15 Row : 10x 500 m, rest 1 min

8

9

  • Workout icon width 15 AMRAP 18 mins: Wall Balls, Box Jumps, Hanging Knee Raises and 3 more
  • Workout icon width 15 AMReps 27:30: Row Calories, Assault Bike Calories, Row Calories, and 15 more

10

11

12

  • Workout icon width 15 AMReps 7 mins: Overhead Squats, Toes-to-bars, Overhead Squats, and 18 more
  • Workout icon width 15 Chipper: Deadlifts, Assault Bike Calories, Double Unders, and 8 more

13

14

  • Workout icon width 15 4x AMRAP 2:30: Barbell Lunges, Clean & Jerks, Toes-to-bars and Max Reps Bar Facing Burpees
  • Workout icon width 15 15-12-9-6-3: Assault Bike Calories and Handstand Push-ups

15

  • Workout icon width 15 Back Squat 3x5
  • Workout icon width 15 "Death By" - Dumbbell Thrusters and Chest-to-bar Pull-ups : 1 rep + 1 rep / 1 min
  • Workout icon width 15 FT: Alternating Dumbbell Snatches, Wall Balls, Alternating Dumbbell Snatches and 4 more

16

17

  • Workout icon width 15 Every 1 min for 12 mins: Squat Snatch
  • Workout icon width 15 10 RFT: Rows and Burpees
  • Workout icon width 15 FT: Clean & Jerks, Clean & Jerks, Clean & Jerks, and 2 more

18

19

  • Workout icon width 15 FT: Deadlifts, Ring Push-ups, Deadlifts and 22 more
  • Workout icon width 15 Every 1 min for 7 mins: Halting Squat Clean
  • Workout icon width 15 Every 1 min for 7 mins: Squat Clean
  • Workout icon width 15 Hollow Rocks : 100 Reps for Time
  • Workout icon width 15 Run : 2x 1600 m , rest 2:30

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27

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30

31

Feb | 1

2