Assault Bike

5-rounds for Time

• 20 cal C2 or 15 cal Assault Bike
• 16 alt 1-arm KB swings (35/25)
• 12 Toes-to-bar

20min AMRAP

• 12 Cal Assault Bike
• 6 med-ball ground to overhead (80/50)
• 6 pull-ups / toes-to-bar / push-ups

Partner Chipper for Time

• 100 Thrusters (95/65)
• 150 Cal Assault Bike
• 100 Kettlebell Swings (53/35)
• 2000m Row
• 100 Toes-to-Bar
• 2000m Ski

Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.

7 rounds of 2min work and 1 min rest

• : 30-sec max cal AB
• 3 squat cleans (165/105)
• Max burpee pull-ups for the remaining time

Score: Cals + burpee pull-ups

For Time

• 20 Cal Assault Bike
• 20 Clean and Jerks (135/95)
• 20 Cal Assault Bike
  

10 Min Core AMRAP (Optional)

• 50 Sit-ups
• 40 Russian Twists
• 30 Scissor Kicks
• 20 Wipers
• 10 V-Ups

For Time (40min cap)

• 500m Row
• 5 rounds of Cindy
• 400m Run
• 4 rounds of Cindy
• 300m Ski
• 3 rounds of Cindy
• 200 single unders
• 2 rounds of Cindy
• 100 cal Assault Bike
• 1 round of Cindy

1 round of Cindy is

• 5 pull-ups
• 10 push-ups
• 15 Air Squats

5 Rounds every 4 minutes

Complete the following in under 2 minutes.

• 5 Snatches (115/65)
• 5 Bar Facing Burpees
• 15 Cal AB

The score is the accumulated time it takes to perform the five work rounds.

Every 6 minutes for 30 minutes

• 500/400m Row
• 50/40 cal Assault Bike

12 min Warm-up

• 5 cal AB Warm-Up Paces
• 3 hang clean. (45/35 -> workout weight)
• 3 front squats.
• 3 presses

20-min AMRAP

• 12/10 cal Assault bike
• 3 Squat Cleans. (135/95)
• 3 Push Press

10 min Recovery

• 4 cal Assault Bike (between a 30 – 50 rpm pace)
• 3 training bar back squat
• 3 training bar strict press

3 rounds for Time

• 40 Cal Assault Bike
• 30 Med-Ball Over Shoulder (80/50)
• 50 box step-ups (20″ box)