Strength
Strict Press 5-5-5-5-5
Same weight Across for all sets
Conditioning
“Cupcake”
Complete as Many reps in 12 Minute of:
12 Chest to Bar Pullups
12 Push Press 52.5/35kg
12 Assault Bike Cals
Tag: Assault bike
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
Saturday 27/4/19….Zooper Dooper
“Zooper Dooper”
Buy In
2 Rounds For Time:
15 Hang Power Snatch 42.5/30kg
25 Wallballs
50 Double Unders
****Then****
Cash Out
2 Rounds
15 Hang Power Clean 52.5/35kg
25 Cal Assault Bike
50 Double Unders
Training Vs Competing…15/2/19
Every 2 mins for 40 mins, alternating between:
- 21/17 Assault Bike Cals
- 3 Rope Climbs
- 7 Back Squats, pick load
- 12/10 Handstand Push-ups
x 5
BRING SOCKS/SHIN Guards
Thursday 7th Feb…
10 RFT:
10 Assault Bike Calories
10 Pull-ups
10 Dumbbell Box Step Overs
Wednesday 16/1/19….Did someone say Tabata
Part 1
Every .45 seconds x 10
5 Deadlift @ 102.5/70kg
Part 2
Tabata Assault Bike
20/10 x 8
Part 3
Tabata Hang Power Snatch (pick load)
20/10 x 8
Friday Frenzy 26/10/18
For time:
30 Dumbbell Thrusters, 20/15 kg
30 Knees-to-elbows
30 Bench Press, 1x bodyweight
30 Assault Bike Calories
Heavy and Fast 17/10/18
Every 4 mins for 16 mins do:
7 Deadlifts
20/17 Assault Bike Calories
Intent – Heavy Deadlift for 7 and bike sprint for 20/17 Cals. Cals to be completed AFAP.
Hot and spicy 03/10/18
As many reps as possible in 5 mins of:
Strict Handstand Push-up
For time:
50/35 Assault Bike Calories
100 Double Unders
Run With Medicine Ball, 10/6 kg, 800 m
100 Double Unders
50/35 Assault Bike Calories
Lumberjack 21/09/18
Every 1 min for 8 mins do:
2 Squat Cleans + 1 Jerk
For time:
50/35 Assault Bike Calories
21 Hang Power Cleans, 70/55 kg
15 Muscle-ups
