Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

  • Good Morning : 5-5-5-5-5
  • Bench Press : 5-5-5-5-5
  • 4 RFQ: L Side Planks, R Side Planks, Jefferson Curls and 2 more

4

  • Weighted Box Step-up 12-12-12
  • 10-9-8-7-6-5-4-3-2-1: Dumbbell Snatches and Box Jumps

5

  • AMRAP 15 mins: Rows, Dumbbell Overhead Carries, Box Step-ups and 2 more
  • AMRAP 15 mins: 200 m, Push-ups, Walking Lunges and Plank Holds

6

7

8

9

  • Assault Bike Calories : 90-60-30, rest 2 mins
  • Dumbbell Push Press 5-5-5-5-5-5-5-5
  • CrossFit Games Open 12.1

10

  • Snatch : 1 Rep Max
  • Clean & Jerk : 1 Rep Max
  • 4 RFQ: GHD Sit-ups, Seated Dumbbell Press and Strict Pull-ups
  • 9 RFT: Sumo Deadlift High-pulls, Kettlebell Swings and Air Squats
  • 3 RFQ: Single Arm Kettlebell Overhead Carries, Single Arm Kettlebell Front Rack Carries and Kettlebell Suitcase Carries

11

12

  • Push Press 10-10-10-10-10
  • Back Squat : 5-5-5-5-5
  • 3 RFQ: Single Arm Dumbbell Bench Press and Single Arm Dumbbell Rows

13

  • Front Squat : 6 Rep Max
  • Chipper: Rows, Box Step-ups, Burpees and 3 more

14

15

  • WZA 2019 Indy Online Challenge - WOD 3
  • Front Squat : 5-5-5-5-5

16

  • "FGB Style" - Kettlebell Swings, Assault Bike Calories, Air Squats, and No Push-up Burpees
  • 2 Strict Press + 2 Push Press : 1 Rep Max

17

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5