Tag

Assault Bike

SKILL: Core Complex x 10 WOD: 3 Rounds 1 min AMRAP burpees -rest 1 min- 1 min AMRAP wall ball @ 20/14 -rest 1 min-...

LIFT: Press – 5 x 3 WOD: 12 Days of Christmas 1- Muscle up 2- HSPU 3- T2B 4- pistols 5- ring rows 6- goblet...

LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: Partner’s complete 8 Rounds A) 25/15 Cal Assault Bike B) Shuttle Run – for...

LIFT: Back Squat – 1RM WOD: AMRAP in 8 50 foot walking DB Lunge 10 Cal Assault Bike or Row

SKILL: Skin the Cat WOD: EMOM x 30 1 Power Clean 1 Hang Power Clean Cashout Assault Bike – 30/20 Calories

LIFT: Snatch – 7 x 1 @ 85% 1RM WOD: 20 Rounds 30 Cal / 20 Cal Assault Bike 100 foot OH walking lunge @...

SKILL: Tabata Assault Bike for Calories WOD: 3 Rounds 5 min ladder of 5 Double under’s / 1 HSPU 10 DU / 2 HSPU 15...

LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRAP in 13 2- 50 Double unders 3 – 10 Goblet squats...

LIFT: Clean & Jerk – 7 x 1 WOD: Tabata Wall Ball Rest 1 min Tabata Assault Bike

LIFT: Back Squat – 3 x 5 WOD: Partners – 7 min AMRAP A) max calories Assault Bike B) AMRAP KB swings @ 24/16 kg...