Tag

Assault Bike

LIFT: 1 1/4 Front Squats – 5 x 2 @ 85% WOD: 10 Rounds 15 sec Max Cal Assault Bike 45 sec Rest

LIFT: Press 5 x 2 WOD: 3 Rounds 20/15 Calorie Assault Bike 25 KB Swings @ 32/24 kg

SKILL: Core Complex – 10x WOD: 30 OH Squat @ 95/65 30/20 Calorie Assault Bike 30 Sit ups 30/20 Calorie Row

LIFT: Press – 5 x 3 WOD: 5 Rounds 1 min Max Calorie Row 1 min Bear Walk 1 min Max Calorie Assault Bike 1...

SKILL: Rope Climb Technique WOD: 100-80-60-40-20 Double under’s* 25-20-15-10-5 DB Thruster’s @ 35/25 *sub Assault bike 60sec-50-40-30-20

LIFT: OH Squat – 2 x 5 WOD: AMRAP in 7 5 HSPU 15/10 Cal Assault Bike

LIFT: Front Squat 5 x 5 @ 80% WOD: 3 Rounds 1 min AMRAP Burpees 1 min AMRAP MB Cleans @ 20/14 1 min Max...

LIFT: Back Squat – 4 x 4 WOD: Alternating Tabata Mountain climbers Tuck jumps Rest Cash out with 2 min Max Cal Assault Bike

LIFT: Press – 5 x 4 WOD: Teams of 3-4 = all working for total combined reps Complete 2 Rounds 2 min AMRAP Assault Bike...

LIFT: 10 min EMOM 1 snatch pull + 1 hang squat snatch @ 80% WOD: 25-20-15 Dual Kb Front Rack Squats @ 50/35 25/20-20/15-15/10 Cal...