Assault Bike

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)

Buy-In (u go I go)

  • Each partner 300m run in 2.5 minutes

E2.5MOM – U Go I Go (partner) Until combined 200 Snatch Reps

  • 100m Run
  • 12/10 Cal Assault Bike
  • Max Snatches (75/55)

Buy Out

  • 120 combined cals on Assault Bike

E2MOM until you Reach 300 Cal

  • 1 x Clean (heavy)
  • Max Cal Assault Bike

10 Rounds of 1 min work and 1 min rest

  • 4 Deadlifts (275/185)
  • 50m Shuttle Run
  • Max Cal Assault Bike

Score: Accumulated Cals

E3MOM for 30 Minutes

  • 12/9 Cal on Assault Bike

Try to complete the calories in 25 seconds or less.

Deadlifts (increase each round) 15 minutes

  • 5
  • 5
  • 5
  • 3
  • 3
  • 2
  • 5

150 Cal Assault Bike Intervals

  • 80+ rpm for 30 seconds
  • 1:30 min recovery

Go until you reach 150 Cal

Metcon

For Time: (20 min cap)

30, 20, 10

  • Clean and Jerk (135/85)
  • Assault Bike Cals

Metcon

For Time: 3 Rounds

  • 30 Cal Assault Bike or 40 cal C2 Bike
  • 10 DB Deadlifts (you pick the weight)
  • 5 DB Push Presses