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Dec | 1

  • Build to a heavy set of 7 Deadlift : 7 Rep Max
  • Mr. Joshua 5 RFT: 400 m, Glute Ham Sit Ups and Deadlifts

2

  • Find a heavy set of 5 Bench Press : 5 Rep Max
  • 5 RFT: Front Squats, Toes-to-bars, Chest-to-bar Pull-ups and Bar Muscle-ups
  • Snatch Balance : 3-3-1-1-1
  • 3 Position Muscle Snatch : 2-2-2
  • AMRAP 6 mins: Legless Rope Climbs and Hang Squat Cleans
  • Grunt Work AMRAP 10 mins: Sandbag Bear Hug Carries
  • Strength Strict Press : 3-3-3-3-3
  • WOD 20-15-10-5: Row Calories, Plate Overhead Walking Lunges and AbMat Sit-ups

3

  • FT: Rows and Clean & Jerks
  • FT: Rows and Clean & Jerks
  • Blitz Conditioning 2 RFT: GHD Sit-ups and Chest-to-bar Pull-ups
  • Core and Gymnastics Strength 3 RFQ: Various
  • WOD AMRAP 15 mins: Double Kettlebell Deadlifts, Ball Slams, Jumping Pull-ups and 100 m

4

  • 3 RFT: Bikes, Rows, 400 m and Burpee Box Jump Overs
  • Every 1 min for 5 mins: Hang Power Snatches, Hang Squat Snatches and Overhead Squats
  • Alt EMOM 12 mins: Wall Balls and Box Jump Overs
  • Lifting: Reverse Hypers and Bird Dogs
  • Strength Front Squat : 3-3-3-3-3
  • WOD FT: Push Press, Burpee Over Bars and Double Unders

5

  • Back Squat : 5x3
  • Chipper: Back Squats, Toes-to-bars, Kettlebell Swings and 2 more
  • Core and Gymnastics Strength 3 RFQ: Various
  • WOD Alt EMOM 15 mins: 100 m, GHD Hip Extensions, Kettlebell Swings and 2 more

6

  • Build to a max complex Deadlift + Hang Power Clean + Power Clean : 1 Rep Max
  • Alt EMOM 12 mins: Wall Balls and Box Jump Overs
  • Build to a max complex Deadlift + Hang Power Clean + Power Clean : 1 Rep Max
  • Split Jerk Pin Press : 7-7-7
  • Monostructural FT: 1600 m, 800 m, 400 m and 200 m
  • 3 RFT: Burpee Pull-ups and Sled Drags
  • FRIDAY PARTNER WOD Chipper: Row Calories, Double Unders, Bumper Plate Ground-to-Overheads and 2 more

7

  • Teams of 3: Chipper: Sandbag Runs, Row Calories, Pull-ups and 6 more
  • Back Squat : 3-3-3-3-3
  • Chipper: Back Squats, Toes-to-bars, Kettlebell Swings and 2 more
  • Blitz 3 RFT: Push Jerks and Double Unders

8

  • FT: Double Unders, Push Press and Legless Rope Climbs; 2x Double...

9

  • Find your 20 max rep for the day Front Squat : 20 Rep Max
  • 3 RFT: Row Calories and Thrusters
  • 2 Position Pause Snatch : 1-1-1-1-1
  • Snatch Pull : 3-3-3
  • 4 RFT: Farmer Carries, Dumbbell Deadlifts and Pull-ups
  • Grunt Work FQ: Sled Drag With Zercher Carries and Sandbag Shoulder Runs
  • Strength Strict Press : 3-3-3-3-3
  • WOD 21-15-9: Dumbbell Box Step-ups, Medicine Ball Cleans and Dumbbell Push Press

10

  • Strict Pull-ups : Max Set
  • 4 RFT: Farmers Carries, Dumbbell Deadlifts and Pull-ups
  • 3 RFT: Row Calories and Thrusters
  • Blitz Conditioning FT: Ring Muscle-ups and Double Unders
  • Core and Gymnastics Strength 3 RFQ: Hollow Hold Flutter Kicks, Banded Reverse Flies, Plank With Knee To Elbows and Matador Dip Negatives
  • WOD AMRAP 15 mins: Jumping Bar Muscle-ups, Foam Roll Calves, 100 m and Kettlebell Swings

11

  • Hang Squat Clean + Squat Clean + Split Jerk : 1-1-1-1-1
  • BB Cycling FT: Hang Power Cleans, Hang Squat Cleans and Front Squats
  • BB Cycling FT: Hang Power Cleans, Hang Squat Cleans and Front Squats
  • AMRAP 4 mins w/ Buy-in: Burpee Box Jump Overs and Max Calories On Rowers
  • AMRAP 4 mins w/ Buy-in: Burpee Box Jump Overs and Max Rep Power Cleans
  • AMRAP 4 mins w/ Buy-in: Burpee Box Jump Overs and Max Rep Toes To Bars
  • Lifting: Hip Extensions and Band Kang Squats
  • Strength Front Squat : 3-3-3-3-3
  • WOD AMRAP 15 mins w/ Buy-in: Assault Bike Calories, GHD Hip Extensions, Dumbbell Front Squats and Arms Only Assault Bike Calories

12

  • 2 Position Pause Snatch : 1-1-1-1-1
  • 21-18-15-12-9-6-3: Hang Power Snatches and Handstand Push-ups
  • Core and Gymnastics Strength 3 RFT: Hollow-to-Superman Rolls, Banded Lat Pull Downs, Bar Kip Swings and 2 more
  • AMReps 5 mins: Kipping Toes To Bars
  • WOD FT: Rows and Rounds Of Cindies

13

  • Box Jump : Max Height
  • AMRAP 4 mins w/ Buy-in: Burpee Box Jump Overs and Max Calories On Rowers
  • AMRAP 4 mins w/ Buy-in: Burpee Box Jump Overs and Max Rep Power Cleans
  • AMRAP 4 mins w/ Buy-in: Burpee Box Jump Overs and Max Rep Toes To Bars
  • Hang Squat Clean + Squat Clean + Split Jerk : 1-1-1-1-1
  • Push Press : 3-3-3
  • Bumper Plate Galore! Partner WOD Chipper: 400 m, Bumper Plate Sit-ups, Bumper Plate Squats and 6 more

14

  • In Pairs: FT: 600 m, Wall Balls, Double Unders and 6 more
  • Find your 20 max rep for the day Front Squat : 20 Rep Max
  • 21-18-15-12-9-6-3: Hang Power Snatches and Handstand Push-ups
  • 3 RFT: Deadlifts and Double Unders

15

  • Push Press : 3-3-3
  • FT: Dumbbell Box Step-ups

16

  • Back Squat : 5-5-5
  • 50-40-30-20-10: Row (calories)s
  • Back Squat : 5-5-5
  • Accessory Lifts FQ: Glute Bridges, Barbell Good Mornings and Barbell Good Mornings
  • 50-40-30-20-10: Assault Bike Calories
  • 4 RFT: Muscle-ups, Toes-to-rings and Handstand Walks

17

  • Hotshots 19
  • 2 Hang Snatch + 1 Overhead Squat 1-1-1-1-1
  • Hotshots 19
  • 3 RFQ: Hip & Back Extensions and Double Kb Front Rack Static Holds

18

  • Bench Press : 5-5-5
  • AMRAP 10 mins: Single Kettlebell Front Rack Lunges, Single Arm Kb Push Press (Right)s, Single Arm Kb Push Press (Left)s and Burpee Over Kettlebells
  • Banded Lat Pull Downs : 1x50
  • AMRAP 10 mins: Single Kettlebell Front Rack Lunges, Single Arm Kb Push Press (Right)s, Single Arm Kb Push Press (Left)s and Burpee Over Kettlebells
  • 5 RFT: 800 m and Single Unders

19

  • 2 Hang Snatch + 1 Overhead Squat 1-1-1-1-1
  • 4x AMRAP 3 mins: Squat Snatches and Row Calories
  • Bench Press : 5-5-5
  • Banded Diamond Push-ups : 3x12
  • 4x AMRAP 3 mins: Squat Snatches and Row Calories
  • FQ: Yoke Carries, Handstand Holds, Yoke Carries and 3 more

20

  • 2 Clean Pull + Power Clean + Split Jerk : 1-1-1-1-1
  • Chipper: Double Unders, Deadlifts, Dumbbell Bear Crawls and 2 more

21

  • Teams of 2: 12 RFT: Alternating Dumbbell Snatches, Lateral Burpee Over Dumbbells and 10 Meter Shuttle Runs
  • 2 Clean Pull + Power Clean + Split Jerk : 1-1-1-1-1
  • Chipper: Double Unders, Deadlifts, Dumbbell Bear Crawls and 2 more
  • Grunt Work FQ: Sled Pushes and Sled Pulls

22

  • Strict Press : 10-10-10
  • WZA 2019 Indy Online Challenge - WOD 4

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Jan | 1

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