Tag

Assault Bike

STRENGTH: Deadlift 2@90%, 3×3 @ 75% WOD: AMRAP in 10 800m Run 40 Wall Ball @ 20/14 20 Cal Assault Bike 400m Run 20 Wall...

SKILL: Core Complex x 10 WOD: Teams of 3 – 18 minutes for Max Calories P1 – static farmer hold P2 – static HS hold...

SKILL: Ultimate plank series WOD: 3 Rounds 3 min Max Calorie Row Rest 3 min 3 min Max Calorie Assault Bike Rest 3 min

STRENGTH: Bench Press 5RM WOD: 2 Rounds 25 Burpees 400m Run 25/20 Cal Assault Bike 400m Run

STRENGTH: 10 min EMOM 2 Split Snatch @ 90% WOD: AMRAP in 12 Increasing ladder of Tire Flips 1-2-3-4-5-6-etc 15/10 Cal Assault Bike after each...

STRENGTH: Snatch 7 x 1 @ 90% WOD: Tabata Assault Bike for Calories Tabata Double under’s Tabata Mountain climbers

Easter WOD – Teams Of 4 With a Tabata clock running each team member works for a 20 sec interval, rotate through the team to...

SKILL: Agility drills WOD: 10 Wall Ball @ 20/14 10 Calorie Assault Bike 20 Wall Ball 10 Pull ups 30 Wall Ball 10 Cal Bike...

Rope Climbs WOD: 2 Rounds – 30 sec work / 30 sec rest Thrusters @ 95/65 Bike Burpees Row Power Cleans @ 95/65 Bike Burpees...

OH Squat – 4 x 2 WOD: 6 Rounds 10 Calorie Assault Bike 12 Press @ 65/45 10 Calorie Row 12 Ring dips