Assault Bike

Active Recovery

20-minute Walk

• Maintain a pace of up to 70% max heart rate.

10-minute Assault Bike Ride

• Maintain a pace of up to 70% of max heart rate

12-minute AMRAP

• 10 Transverse Ball Lifts (80/50)
• Ball Carry 25 meters

Stand between two boxes set at 30″ inch height, and lift the ball from one box to your chest and then twist at the hips to place it onto the other box.

Workout -1

Alt Tabata (warm-up)

• Hang Cleans
• Thrusters
• Good Morning

Use an empty bar.

Workout-2

24-minute Alternating EMOM

• 4 Thrusters
• 6 Hang Power cleans
• 8 Shoulder-to-overhead
• 10 Deadlifts

Weight Scheme Per Round

95/115/125/3 x 135

65/75/85/3 x 95

Workout-3

10 Minutes (cooldown)

• Assault Bike (50-55 /45-50 rpm)

Workout -1

Alt Tabata

• Kettlebell Swings (35/25)
• Wallballs (20/14)
• Toes-To-Bar

Workout-2

40, 30, 20, 10 Reps For Time

• Calories on Ski-Erg or Assault Bike
• Snatches (95/65)

The purpose is to complete large sets on the snatches. Try to not break more than 3 times per round.

Strength

30 Minutes of Deadlifting

• work up to a heavy 1 x 5

Metcon

2 Round for Time

Partner Workout

• 1 partner runs with a 30lb med-ball in on direction on a half-mile circuit while the other partner runs in the opposite direction. When the two meet, they exchange the med-ball and continue to run.
• -100 Combined Cal Assault Bike

The med-ball is not allowed to touch the ground in the first round. If the ball ends up on the ground, both partners have to stop working and do ten push-ups prior to picking the ball back up.

The ball is allowed to rest on the ground during the second round of the assault bike.

Warm-up

3 Rounds

• 12 Box Step Ups w/ Kettlebell
• 12 Kettlebell Swings
• 12 Goblet Squats w/ Kettlebell

Use a light-weight kettlebell for warm-ups

Strength

15 min E3MOM

• 5 deadlifts (315/225)
• 7 ring dips
• 9 push-ups

then immediately into

6 min E3MOM

• 15 deadlifts (225/155)

Metcon

Assault Bike or Air Runner

5 rounds

• 0:30 Easy <50/40rpm
• 0:30 Sprint >75/65rpm
• 1:00 rest

If you run, set your own paces