Assault Bike

16 min AMRAP

  • 1 RD Light DT (115/75)
    • 12 Deadlift
    • 9 hang cleans
    • 6 push press
  • 15/12 Cal AB or 20/15 Cal C2 Bike

Squat Workout

  • 2 x 5 (45/35
  • 1 x 5. (95/65)
  • 1 x 3 (135/85)
  • 1 x 2 (185/125)
  • 3 x 5 (225/155)

12 Min AMRAP

  • 80/50lb Ball Carry (50m)
  • 2 x Heavy Ball to Shoulder (150lb / 80lb)
  • 20/16 Cal Assault Bike

50 rounds Every 12 seconds (10 min)

  • Med-Ball Ground-to-Overhead (80/50)

Tabata 1 – Alternate

  • Explosive Alternating Lateral Ball Slams (14/10lb Wallball)
  • Pull-Ups

Tabata 1 – Alternate

  • Assault Bike (65rpm+)
  • Box Step-ups

12, 10, 8, 6, 4. 2

  • Alt 1 arm swings
  • 1 arm KB thrusters (split reps between each side)
  • Lunges with KB. (split reps on each side)
  • 10/8 Cal Assault Bike

10 Rounds

  • 15 Second AB Sprint
  • 1 min Recovery Ride Pace

25 min AMRAP

  • 2 x Barbell Complex. (pick your weight)
    • 2 Hang Cleans
    • 2 Thrusters
    • 1 Shoulder-to-Overhead
  • 10 GHD/Toes-To-Bar/Equivalent
  • 10 Cal Assault Bike. (legs only)

This is a long AMRAP, so set a suitable pace and stick to it. The focus is on the quality of reps rather than speed.

KB Complex 10,9, 8,….1

  • Swings. (53/35)
  • 1-arm Overhead March (each arm)
  • Hang Cleans Each Arm
  • Squats

12/10 Cal Assault bike Between rounds

21 min ALT EMOM

  • 10 – 15 cal Assault Bike
  • 10 – 15 cal Sky Erg
  • 10 – 15 Kettlebell Swings (53/35)

Pick a rep count that provides 10 – 20 seconds of rest and attempt to hold onto it. Adjust reps and cals as needed.

Belt Squats

  • 3 x 10 (heavy)

10 Rounds Every 1:45

  • 20 Cal Assault Bike
  • 5 ballistic 10lb wall ball crunch (1 crunch with the ball, then ballistically throw the ball to the wall)

5 Rounds

  • 10 x Pause Box Squats (125lb)
  • 10 x KB Bench Presses (2 x 35lb KBs)

40,30,20,10 For Time

  • Assault Bike
  • Box Step-ups (20in)
  • KB American Swings (40lb)

5 Rounds

  • 10 x GHD Sit-ups
  • 20 x Barbell Curls / Overhead Tricep Extensions (alt between rounds)