Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

  • WZA 2019 Indy Online Challenge - WOD 4
  • Every 1 min for 10 mins: Clean & Jerk
  • Alt EMOM 20 mins: Dumbbell Snatches, Bar Facing Burpees, Row Calories, and Bar Muscle-ups

3

  • Every 2 mins for 10 mins: Push Press
  • Alt EMOM 16 mins: Bike Erg Calories and Strict Handstand Push-ups
  • Overhead Squat : 5x3
  • AMRAP 15 mins: Assault Bike Calories, Hang Power Cleans, Assault Bike Calories, and Row Calories
  • FT: Ski Erg Calories, Single Arm Kettlebell Hang Power Cleans, Ski Erg Calories, and 7 more

4

5

  • 4 RFT: 200 m and Handstand Walks
  • Front Squat : 5x3 at 75% 1RM
  • Every 1 min for 10 mins: Snatch
  • Alt EMOM 15 mins: Assault Bike Calories, GHD Sit-ups, and Chest-to-bar Pull-ups
  • FT: Bike Ergs, Bar Muscle-ups, Bike Ergs, and 3 more

6

  • Every 1 min for 10 mins: Squat Clean

7

  • FT: Rows; 3x Deadlifts, Bar Facing Burpees and Push Jerks
  • Assault Air Runner 1600 m TT
  • AMRAP 30 mins: Toes-to-bars, Power Snatches, Burpee Box Step Overs, and 3 more
  • Alt EMOM 20 mins: Squat Snatches and Assault Bike Calories

8

9

  • Every 1 min for 10 mins: Clean & Jerk
  • Floor Assisted Strict Ring Muscle Ups : 1x10
  • Low Ring Muscle-up Transitions : 3x5
  • Ring Muscle Up Hip Kip Drills : 5x2
  • Assault Bike : 24 mins

10

  • Every 2 mins for 10 mins: Push Press
  • Every 2 mins for 10 mins: Overhead Squat
  • Alt EMOM 20 mins: Assault Runners, Deadlifts, and Strict Handstand Push-ups
  • FQ: GHD Sit-ups, GHD Hip Extensions, GHD Sit-ups, and 3 more

11

  • Row : 2x 1000 m, rest 1 min
  • Row : 8x 250 m, rest 30 secs
  • AMRAP 60 mins w/ Buy-in: Rows, Box Step Overs, Push Press, and 8 more

12

  • Assault Air Runner : 1x 20 mins

13

  • Assault Air Runner 1600 m TT
  • 3x RFT: Rows og Assault Air Runners
  • Alt EMOM 20 mins: Clean & Jerks, Assault Bike Calories, Power Snatches, and Bike Erg Calories

14

  • Assault Air Runner : 1x 20 mins
  • 5 RFT: Deadlifts, Toes-to-bars, and Burpee Over Bars
  • AMRAP 10 mins: Push-ups, AbMat Sit-ups, and Overhead Squats

15

16

  • Assault Air Runner 1600 m TT
  • Floor Assisted Strict Ring Muscle Ups : 5x3
  • Ring Muscle Up Hip Kip Drills : 5x3
  • 3 RFT: 400 m, Dumbbell Snatches and Bike Calories

17

  • Every 1 min for 10 mins: Clean & Jerk
  • Assault Air Runner : 1x 20 mins

18

  • Every 2 mins for 10 mins: Push Press
  • Assault Bike : 1x 20 mins
  • Every 1 min for 10 mins: Power Snatch
  • Every 2 mins for 10 mins: Overhead Squat
  • FT: Assault Runners, Double Unders, Deadlifts, and 3 more

19

  • AMRAP 40 mins: Assault Bike Calories, Rows, GHD Sit-ups, and 4 more

20

  • Row : 1x 20 mins
  • Assault Air Runner 1600 m TT
  • Every 1 min for 10 mins: Squat Clean
  • Every 1 min for 10 mins: Strict Pull-ups and Strict Toes-to-bars

21

  • Assault Air Runner : 1x 20 mins
  • 3 RFT: Row Calories, Burpee Box Step Overs, and Toes-to-bars
  • AMReps 17 mins: Clean & Jerks, Power Snatches, and Thrusters

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30

Oct | 1

2

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5