Part A
Every Minute on the minute (EMOM)
2 Clean & Jerks (pick load)
X 7 Mins
Part B
For Time:
40/35 Cals Assault Bike
30 Hang Power Cleans 80/55kg
20 Pistol Squats
Tag: Assault bike
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.
Thursday 31/10/19….Halloween
Strength
Push Jerk 3-3-3-3-3
Conditioning
Tabata 20 seconds on 10 seconds off
Assault Bike Cals
Shoulder to Overhead 52.5/35
Front Squat 52.5/35kg
Strict Pull-up
X 8
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
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
