Mon Tue Wed Thu Fri Sat Sun

26

  • Back Rack Reverse Lunge Step 10-10-10
  • AMRAP 12 mins: Bumper Plate Ground-to-Overheads, Bumper Plate Lunges and Toes-to-bars

27

28

  • Snatch : 1 Rep Max
  • AMRAP 7 mins: Bike Calories and Power Snatches

29

  • AMRAP 20 mins: 200 m, Push-ups, and Double Unders
  • Alt EMOM 10 mins: Up Downs and Row or Bike Calories
  • Alt EMOM 10 mins: Jumping Squats and Row or Bike Calories

30

  • FT: Wall Balls and Toes-to-bars
  • 1 Power Clean + 1 Hang Squat Clean : 1 Rep Max
  • Power Snatch + Hang Squat Snatch : 1 Rep Max
  • Thruster : 1 Rep Max

31

Sep | 1

2

  • FT: Rows, Thrusters and Pull-ups
  • 3 RFT: Deadlifts and Double Unders
  • 2 RFT: 800 m, Front Squats, and Ring Muscle-ups

3

  • FT: Rows, Runs, Double Unders and Single Dumbbell Box Step-ups

4

5

6

  • WZA 2019 Indy Online Challenge - WOD 5
  • Clean & Jerk : 1 Rep Max

7

  • Bench Press : 3 Rep Max
  • AMRAP 20 mins: Wall Balls, Bike Calories, Double Unders and 2 more

8

9

  • Push Press : 3-3-3-3-3
  • Push Press : 1 Rep Max
  • 3 RF-ME: Row Calories, Plank Holds and Push Press

10

  • Alt EMOM 6 mins: Deadlifts and Double Unders
  • 4 RFT: Double Unders, Touch And Go Deadlifts and Rope Climbs

11

  • Burpees : 343 Reps for Time

12

13

  • 3 Hang Power Clean + 2 Front Squat + 1 Hang Squat Clean : 1 Rep Max
  • Every 2 mins for 12 mins: Hang Power Cleans, Front Squats, Hang Squat Cleans and 2 more

14

15

16

17

  • 3 RFT: 800 m, Front Rack Reverse Lunges and Handstand Push-ups
  • Bike Erg 7335 m TT
  • Run 2.6 mi TT

18

  • Run 3 mi TT
  • Front Squat : 3-3-3-3-3
  • AMRAP 13 mins: Double Unders, Dumbbell Thrusters, Double Unders and Front Squats

19

20

  • Run 10 km TT
  • DT
  • 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk : 1 Rep Max

21

  • Back Squat : 1 Rep Max
  • Overhead Squat : 1 Rep Max
  • Front Squat : 1 Rep Max

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5

6