Thursday 23/1/20

1. Power Cleans @ 80%

40 sec on 20 Sec off

X 8 sets

2. Assault Bike

40 Sec on 20 Sec off

X 8 Sets

3. Seated L-sit 40 Sec rest 20 sec

ABmat Sit-ups 40 sec rest 20 sec

X 4 each

Tuesday 7/1/20…

Every 3 Mins for 6 sets complete….

15 Kettlebell Swings 24/16

20 Sit-ups

40 Double Unders

Tuesday 12/11/19…Under Fire

3 rounds, 1 min per station, of:
Assault Bike Calorie
Double Under
Ring Dip Double
Kettlebell Front Rack Lunge, 16/12 kg
AbMat Sit-up

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Wednesday 9/10/19

For 2 Cylcles

AMRAP in 10 Minutes of:

15 ABmat Sit-ups

15/12 Cals Assault Bike

15 Sumo Deadlift High Pull 42.5/30kg

15m Bear Crawl (5m HS Walk for Adv)

Rest 3 Minutes between cycles

Saturday…25/5/19

25/5/19

2 rounds for time of:

Row, 500 m
45 AbMat Sit-ups
30 Sumo Deadlift High-pulls, 42.5/30 kg
18 Hang Power Cleans, 42.5/30 kg
30/25 Assault Bikes

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