Tag

Assault Bike

STRENGTH: 10 min EMOM 1 Snatch Pull + 1 Split Snatch @ 90% WOD: AMRAP in 10 200m Run 15 Pull ups 15/10 Cal Assault...

STRENGTH: Bench Press 3 x 5 WOD: AMRAP in 12 5 KB Snatch to OH Lunge – R 5 KB Snatch to OH Lunge –...

STRENGTH: Deadlift 5 x 5 @ 50% 5RM WOD: Row & Bike Pyramid 10 sec work / 50 sec rest 15 / 45 20 /...

SKILL: Sled pulls WOD: 5 min Burpess 4 min Wall Balls @ 20/14 3 min Double under’s 2 min Assault Bike 1 min Air Squats

STRENGTH: Press 4 x 3 WOD: AMRAP in 15 50 Double under’s 20/15 Calorie Assault Bike 10 Ring Dips

SKILL: Rope Climb Technique WOD: 4 Rounds 1 min Max Effort Assault Bike 15 Thrusters @ 115/75 Rest 3 min

STRENGTH: Deadlift 5 x 5 WOD: 2 Rounds 15/10 Cal Assault Bike 10 DB Snatch – R 15/10 Cal Row 10 DB Snatch – L

STRENGTH: OH Squat 5 x 2 WOD: 2 min AMRAP 100m Run Max Cal Bike Rest 2 min Complete 3 Rounds

SKILL: Handstand progressions WOD: Partner – 20 min AMRAP 2 Deadlift @ 75% 5RM 4 Bar Facing Burpees 9/6 Cal Assault Bike *P1 completes full...

STRENGTH: Back Squat 5 x 5 WOD: 21-15-9 Cal Assault Bike T2B H/R Push up