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
Tag: Assault bike
Monday 30/9/19…Road Map
5 Min AMRAP of
5 Strict Pullups
10 Pushups or Handstand Pushups
15 Kettlebell Swings
Rest 2 Mins
5 Mins Max Distance Row
Rest 2 Mins
5 Min AmRAP
5 Strict Pullups
10 Pushups or Handstand Pushups
15 Kettlebell Swings
Rest 2 Mins
5 Mins Max Cals Assault Bike
Tuesday 24/9/19…”Space Mission”
Strength
Back Squat 5-5-5-5-5
*Rest 2:30 minutes between sets
Conditioning/Finisher
“Space Mission”
15-12-9 reps, for time of:
Assault Bike Calories
Burpee
Thursday 19/9/19
For Time
50/43 Cals Assault Bike
Then
3 Rounds of
7 Power Clean 60/42.5kg
7 Front Squats 60/42.5kg
Then
50 Burpees
Thursday 12/9/19
In 12 Minutes complete
Buy in
50/43 Cal Assault Bike
Then in remaining time
10 Toes to Bar
Sprint 100m
10 Devils Press 20/15
Thursday 5/9/19…Progress
Every 4 Minutes for 24 minutes
Alternating between
500/450m Row
25/20 Cals Assault Bike
B. SLIPS
Scales
L-sits
Inversions
Planks
Stretching
Wednesday 21/8/19….Burning Rubber
Part A.
Every 1 min for 18 mins, alternating between:
6 Power Cleans TNG, pick load
12 Pull-ups
Rest 1 min
Part B.
Every 3 minutes
25/18 Cal Assault Bike
x 3
Wednesday 31/7/19…”Reverb”
Every 1 min for 25 mins, alternating between:
1 Power Snatch + Hang Squat Snatch + Overhead Squat, pick load
15/12 Assault Bike Calories
Double Kettlebell Front Rack Carry, 48/32 kg, 100 m
Weighted Strict Pull-up, pick load
Rest 1 min
Teams Saturday 22/6/19…
For time:
40 Hang Squat Cleans, 52.5/35 kg
30 Toes-to-bars
Run, 800 m
40 Hang Squat Cleans, 52.5/35 kg
30 Toes-to-bars Row, 800 m
40 Hang Squat Cleans, 52.5/35 kg
30 Toes-to-bars
75/60 Assault Bikes
Thursday 20/6/19…
20/6/19
Strength
Deadlift 4 x 5 @ 75-77%
Conditioning
For time:
50/45 Assault Bikes
50 Burpees
50 Kettlebell Swings, 24/16 kg
