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
Tag: Assault bike
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
Mustang 04/09/18
In teams of 3:
Complete as many rounds as possible in 25 mins of:
100/70 Assault Bike Calories
100 Power Cleans, 62.5/40 kg
90/60 Assault Bike Calories
80 Push Jerks, 62.5/40 kg
80/50 Assault Bike Calories
60 Front Squats, 62.5/40 kg
70/40 Assault Bike Calories
40 Thrusters, 62.5/40 kg
Fire breather 16/08/18
For 3 cycles:
AMRAP in 4 mins of:
15 Wall Balls, 10/6 kg
15 Chest-to-bar Pull-ups
12 Wall Balls, 10/6 kg
12 Chest-to-bar Pull-ups
9 Wall Balls, 10/6 kg
9 Chest-to-bar Pull-ups
Max Cal Assault Bike
Rest 4 mins
15 Wall Balls, 10/6 kg
15 Toes-to-bars
12 Wall Balls, 10/6 kg
12 Toes-to-bars
9 Wall Balls, 10/6 kg
9 Toes-to-bars
Max Distance Handstand Walk
Rest 4 mins
15 Wall Balls, 10/6 kg
15 Pull-ups
12 Wall Balls, 10/6 kg
12 Pull-ups
9 Wall Balls, 10/6 kg
9 Pull-ups
Max Rep Db Snatch, 20/15 kg
Rest 1 min between each cycle. For each cycle restart the AMRAP.
Everyone V Assault Bike 4/08/18
In teams of 3:
7 mins to complete:
100 Assault Bike Calories
In remaining time AMRAP Clean & Jerk, 62.5/42.5 kg
3mins rest
As many reps as possible in 6 mins of:
80/60 Assault Bike Calories
In remaining time AMRAP Power Snatches, 52.5/35 kg
Rest 3mins
As many reps as possible in 5 mins of:
60/40 Assault Bike Calories
In remaining time AMRAP Thrusters 42.5/30 kg
