Female 3 medium
Sun Mon Tue Wed Thu Fri Sat

30

31

  • Workout icon width 15 Chipper: Push Press, Pull-ups, Snatches and 9 more
  • Workout icon width 15 Front Squat 12-12-12
  • Workout icon width 15 Every 1 min for 6 mins: Squat Clean

Jan | 1

2

  • Workout icon width 15 Row : 6x 250 m
  • Workout icon width 15 Every 1:30 for 7:30: Handstand Push-ups and Power Cleans

3

  • Workout icon width 15 2 RF-ME: Walking Lunges, Dumbbell Push Press, Row Calories and Ring Dips
  • Personal record icon width 15 Snatch : 3-3-3-3-3-3
  • Workout icon width 15 Hanging Hollow Hold : 4x 30 secs
  • Workout icon width 15 Banded Lat Pull Downs : 4x Max Rep
  • Workout icon width 15 Barbell Rollouts : 2x20

4

  • Workout icon width 15 Back Squat 5-4-3-2-1-8
  • Workout icon width 15 5 RFT: Wall Balls and Toes-to-bars
  • Workout icon width 15 Deadlift 3x15
  • Workout icon width 15 Clean 2x15
  • Workout icon width 15 GHD Sit-ups : 3x12

5

  • Workout icon width 15 Chipper: Airdyne Bikes, AbMat Sit-ups, Push-ups and 2 more

6

7

  • Personal record icon width 15 Deadlift : 5-5-5-5-5
  • Workout icon width 15 FT: Handstand Push Up (Max Reps)s, Hang Power Cleans, Handstand Push Up (Max Reps)s and 3 more
  • Workout icon width 15 Handstand Push-ups : 3x Max Rep
  • Workout icon width 15 Back Squat 2x20
  • Workout icon width 15 Deadlift : 5 Rep Max
  • Workout icon width 15 Bulgarian Split Squat 2x12

8

  • Workout icon width 15 Shoulder Press : 5 Rep Max
  • Workout icon width 15 Weighted Pull-up : 5 Rep Max
  • Workout icon width 15 21-15-9: Squat Cleans and Ring Dips
  • Workout icon width 15 PVC Prone Raises : 4x10
  • Workout icon width 15 Banded Lat Pull Downs : 3x12
  • Workout icon width 15 Muscle Up Progressions : 5x5
  • Workout icon width 15 Jumping Bar Muscle-ups : 5x10

9

10

  • Workout icon width 15 Clean & Jerk : 1-1-1-1-1-1-1
  • Workout icon width 15 Row : 4x 2:30, rest 2:30
  • Workout icon width 15 Weighted AbMat Sit-up 3x20
  • Workout icon width 15 Push Press 2x20

11

  • Personal record icon width 15 Front Squat : 5-5-5-5-5
  • Workout icon width 15 Front Squat : 5 Rep Max
  • Personal record icon width 15 "Tabata" - Airdyne Bike : 5 x 1 min / 1 min
  • Workout icon width 15 Alt EMOM 10 mins: AbMat Sit-ups and Supermans
  • Workout icon width 15 Dumbbell Bench Press 7x Max Rep
  • Workout icon width 15 Single Arm Db Bent Over Row 20-20
  • Workout icon width 15 Declined Push-ups : 3x15

12

  • Workout icon width 15 6 RFT: Weighted Box Step-ups, Thrusters and Toes-to-bars

13

14

  • Personal record icon width 15 Back Squat 2x20
  • Workout icon width 15 Bench Press 2x20
  • Workout icon width 15 Power Clean 2x20
  • Personal record icon width 15 Annie
  • Workout icon width 15 Annie
  • Workout icon width 15 2 RF-ME: Wall Balls

15

  • Personal record icon width 15 Bench Press : 5-5-5-5-5
  • Workout icon width 15 AMRAP 8 mins: Kettlebell Swings, Toes-to-bars and Burpees
  • Workout icon width 15 Seated Tricep Dumbbell Extension (Behind Head) 3x10
  • Workout icon width 15 Dumbbell Front Raise : 3x10
  • Workout icon width 15 Dumbbell Hammer Curl 3x10
  • Personal record icon width 15 Single Arm Kettlebell Row 3x10
  • Workout icon width 15 Single Arm Kettlebell Row 3x10

16

  • Workout icon width 15 Every 1 min for 10 mins: Power Clean
  • Workout icon width 15 3 RFT: Box Jumps, Push-ups and Pull-ups
  • Workout icon width 15 Front Squat 2x20
  • Workout icon width 15 Strict Press 20-20
  • Workout icon width 15 Snatch 2x20

17

  • Workout icon width 15 9-6-3: Muscle-ups and Snatches
  • Workout icon width 15 Row : 4x 3 mins, rest 3 mins
  • Workout icon width 15 10-9-8-7-6-5-4-3-2-1: Strict Handstand Push-ups, Chest-to-bar Pull-ups, and Ring Dips

18

  • Workout icon width 15 Deadlift 2x20
  • Workout icon width 15 Back Squat 2x20
  • Workout icon width 15 Clean 2x20
  • Workout icon width 15 "Tabata" - Airdyne Bike : 5 x 1 min / 1 min

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1

2