Tag

Assault Bike

LIFT: Back Squat – 3 x 5 WOD: 20/15 Cal Assault Bike then 4 rounds of 5 ring dips 10 Push press @ 95/65 finish...

SKILL: Agility Ladder Drills / Dodgeball WOD: 400m Run 25/20 Calorie Assault Bike 200m Run 50 Wall Ball @ 20/14 200m Run 25/20 Cal Assault...

SKILL: Squat Potato WOD: 5 Rounds 5 Heavy Back Squat 10 Squat thrusts 15/10 Calorie Assault Bike -Rest as needed between Rounds-

LIFT: Front Squat – 4 x 2 WOD: 2 Rounds 10 DB Hang Power Clean & Jerk @ 50/35 10 Assault Bike Calories 10 DB...

LIFT: Deadlift – 4 x 5 WOD: 21-15-9 Assault Bike Calories GHD sit ups DB Front Rack Squats @ 50/35

LIFT: 10 min EMOM 1 Snatch pull + 1 Hang Power Snatch WOD: 21-15-9 Calories on Assault Bike 12-9-6 Power Snatch @ 95/65

LIFT: 10 min EMOM 1 squat snatch + 2 power snatch @ 85% 1RM WOD: Partners complete A) 200m Run B) AMRAP slingshots @ 16/12...

LIFT: Bench Press – 3 x 8 WOD: 21-15-9 Calories on Assault Bike DB Thrusters @ 40/30

SKILL: Agility Ladder Drills WOD: 30 min EMOM A) 10 Dual KB Front Rack Step Ups – HAP B) 9 / 6 Calorie Assault Bike...

SKILL: Kipping Drills – Butterfly Elliptical – Hip to Bar Lever WOD: 3 Rounds 21/15 Cal Assault Bike 14 Box Jumps @ 30/24 7 Bar...