Tag

Assault Bike

STRENGTH: Press 5 x 3 WOD: AMRAP in 10 15/10 Cal Assault Bike 10 C2B Pull ups 5 HSPU

STRENGTH: Front Squat 5 x 5 @ 50% 1RM WOD: Partner’s complete 4 Rounds A) 25/15 Calorie Assault Bike B) AMRAP Shuttle Run

WOD: 12 DAYS of CHRISTMAS 1 Muscle Up 2 HSPU 3 T2B 4 Pistols 5 Ring Rows 6 Goblet Squat @ 24/16kg 7 Ball slam...

SKILL: 60 sec Max Calorie Assault Bike WOD: 4 Rounds 10 KB Swing – R arm 10 KB Swing – L 10 Russian Swing 10...

STRENGTH: OH Squat 5 x 3 WOD: ALT. EMOM x 10 odd) 15/10 Calorie Assault Bike even) 15 Sit ups

STRENGTH: Front Squat 5 x 1 @ 95% WOD: AMRAP in 12 15/10 Cal Assault Bike 10 Plank shoulder taps / side 10 Hollow Rocks...

SKILL: Core Complex x 10 WOD: AMRAP in 20 20/15 Cal Assault Bike 20 Push Press @ 95/65 15 Burpess 10 Ring Dips

STRENGTH: Deadlift 5 x 5 WOD: 4 Rounds 12/10 Calorie Assault Bike 8 Burpees 6 HSPU

SKILL: Mobility Work WOD: 15 Clean & Jerk @ 135/95 30/20 Calorie Assault Bike 15 Clean & jerk

STRENGTH: Snatch 5 x 1 @ 90% WOD: 3 Rounds 20/15 Cal Assault Bike 15 Ring Rows 20 KB Snatch @ 24/16kg