Female 3 medium
Sun Mon Tue Wed Thu Fri Sat

28

29

  • Workout icon width 15 Shoulder Press : 3xME at 0.5x BW
  • Workout icon width 15 Strict Pull-ups : 3x Max Rep
  • Workout icon width 15 FT: Wall Balls and Ring Dips

30

  • Workout icon width 15 2 Clean Lift Offs + 1 Power Clean 1-1-1-1-1-1-1-1
  • Workout icon width 15 5 RFT: Kettlebell Swings and Burpee Box Jump Overs
  • Personal record icon width 15 Power Clean : 1 Rep Max

31

  • Workout icon width 15 Front Squat : 5-4-3-2-1-3
  • Workout icon width 15 Front Squat : 1xME at 80% 1RM
  • Workout icon width 15 4 RF-ME: Row Calories, Double Unders and 400 m

Nov | 1

  • Workout icon width 15 Snatch : 3-3-3-3-3-3
  • Workout icon width 15 Snatch : 1 Rep Max
  • Workout icon width 15 AMRAP 12 mins w/ Buy-in: Rows, Push Press and Toes-to-bars

2

  • Workout icon width 15 Chipper: Russian Kettlebell Swings, Farmers Carry Walking Lunges, Burpees and 6 more

3

  • Workout icon width 15 AMRAP 30 mins: Strict Pull-ups, Push-ups, Air Squats and 400 m

4

5

  • Workout icon width 15 3 Position Snatch 1-1-1-1-1-1
  • Workout icon width 15 FT: Row Calories, Power Snatches and Toes-to-bars

6

  • Workout icon width 15 Back Squat 5-4-3-2-1-10
  • Workout icon width 15 Every 3 mins for 15 mins: Burpee Box Jump Overs and Farmers Carry Walking Lunges
  • Personal record icon width 15 Back Squat : 1 Rep Max

7

  • Workout icon width 15 4x RFT: Rows, 400 m, Russian Kettlebell Swings and Pull-ups

8

9

  • Workout icon width 15 Alt EMOM 24 mins: Pistols, Hanging Med Ball Hamstring Curls, Ab Wheel Roll Outs and Supinated Barbell Bent Over Rows
  • Workout icon width 15 AMReps 4 mins: Dumbbell Burpee Box Step-up
  • Workout icon width 15 AMReps 4 mins: Row Calories

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Dec | 1