Row 500m 1:1 with a partner X 3 Ski 500m 1:1 with a partner X 3 30/26 cal Assault Bike 1:1 with a partner X 3
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Wednesday 11/3/20
Tag: Assault bike
Saturday 7/3/20 – “Speed Racer”
“Speed Racer” 50 Assault Bike Cals 30 Clean & Jerks 60/42.5kg 50 Row Cals 30 Power Snatch 60/42.5kg
Wednesday 26/2/20 Hail Damage
10 Min AMRAP 200m Run 7 Burpee Box Jumps 14 Cal Bike/Ski 5 Min Rest 10 Min AMRAP 200m Run 7 Toes to Bar 14 DB Push Press 22.5/15kg (7/7)
Tuesday 18/2/20…
In 20 Mins complete: 25/20 Assault Bike (any Cals) 5 Toes to Bar 10 KB Snatches 24/16 5 Knees to Elbows 10 KB Swings 24/16
Tuesday 28/1/20…Ironhide
3 Rounds Each for Time 20/15 Cals 12 Chest to Bar Pullups 50 Double Unders Rest 2 Minutes ***Must mix Cals between Assault Bike Rower Ski Erg
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 31/12/19…NYE
On a 31min Clock In Pairs Run 2019m alternating 400m at a time In the remaining time 12 Hang DB Cleans 20/15kg 12 DB Front Squat 20/15kg 12 Toes To Bar 12 Assault Bike Cals 31 Double Unders
Wednesday 27/11/19… Pistol Power
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
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