Assault Bike

Conditioning

10 Rounds

  • 10 Cal Assault Bike
  • 10 Toes-to-Bar

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

10 Rounds

  • 10 Cal Assault Bike
  • 10 Toes-to-Bar

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

30 Minutes

Spin Cycling

Tags:

Conditioning

20 min AMRAP

  • 12 Cal Assault Bike
  • 24 Wall Balls (20/14)
  • 12 Cal Row
  • 24 1-Arm Alt Dumbbell Snatches (50/35)
  • 12 Burpees
  • 24 Pull-Ups

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

36 min Alt Intervals

6 Rounds for time. (36 min cap)

  • 21 Cal Ski or Row
  • 15 Cal Assault Bike
  • 9 Burpees
  • 3 Hang Squat Cleans. (155+/115)
  • 3 minutes of rest

5 min Warm-up

  • Shoulder

Strength

15 min Alt EMOM

  • 8 – 10 Pull-ups
  • Rest
  • 8 – 10 Hand Stand Push-ups

Conditioning

For Time (20min Cap)

21 – 15 – 9

  • Assault Bike
  • KB Swings (53/35)

  • 400m Run
  • 30 Wall Balls (20/14)
  • 10 Burpees

21 – 15 – 9

  • Assault Bike
  • KB Swings (53/35)

Warm-up

  • Running Warm-up

Conditioning

  • 3.1 Mile Assault Bike
  • Run 1 Mile
  • 2000m Row
  • Run 1 Mile

12 min Cardio Interval

  • 2 min Ski Erg
  • 2 min Rest

Clean Warm-up

10 Min EMOM

  • Warm Cleans to 80-85%

Conditioning

18 Min E3MOM

  • :20 Max Assault Bike
  • 1 x Power Clean (80- 85%)

12 min Warm-up

  • Squat Therapy
  • Warm Up C & J

Strength

7.5 Min E90S

  • 1 x Clean and Jerk (85%-90%. 1 RM)

Strength

For Time (20 min cap)

3 rounds

  • 21 Cal AB
  • 15 Thrusters (95/65)
  • 9 Bar Facing Burpees

5 min Warm-up

  • Running Warm-up

Conditioning

20 min E4MOM

  • 1:30min Assault Runner Max Cals or C2 Bike Max Cals
  • 2:30 min Rest

5 min Rest

15 min E5MOM

  • 4 min Max AB Cals (goal 56/45+ cal / round)
  • 1 min Rest